Tuesday 9th August

1. back sqt: work up to a heavy single then take 90% of that single x 2, then 85% of that heavy single x 3 x 3

2. fs: work up to a heavy single, then 80%x3x5

3. back: good mornings x 5 (done explosively) you choose the weight.

4. abs: 100 weighted sit ups.

Results:

Monday 8th August

Competition Event 3:

7 minute AMRAP

7 x Deadlift (120/60)
Run 20 meters
14 Overhead Squats (30/20)
21 Double Unders
Run 20m

Competition Results:
Tara - 143
Michelle - 134
Kerry 87
Anthea - 70
Dave - 169
Gareth - 147
Justin - 147
Seb - 137
Joe - 135
Will - 135
Macca - 130
Ben Waite - 124
Matt W - 99
Ben A - 81
Kev - 53

Results

Saturday 6 August

Happy Birthday Dave!!!

1-1-1-1-1 Snatch
1-1-1-1-1 Clean & jerk

Then:

12 min AMRAP

6 Squat Cleans (50/30)
12 x Pull Ups
24 x Double Unders

Results:

Friday 5th August

Event 4:

The Chipper (15 minute AMRAP)

Run 400m (Will only be performed at the start)
15 x HSPU /Press Ups
15 x Thrusters (40/20)
15 x Situps
15 x Power Snatches (40/20)
15 x Air Squats
15 x Sumo Deadlift High Pull (40/20)
1 x Rope Climb

Should you complete the chipper

Thursday 4 August

Competition Event 3:

7 minute AMRAP

7 x Deadlift (120/60)
Run 70m
14 Overhead Squats (30/20)
21 Double Unders
Run 70m

Competition Results:

Tara - 143
Michelle - 134
Kerry 87
Anthea - 70

Dave - 169
Gareth - 147
Justin - 147
Seb - 137
Joe - 135
Will - 135
Macca - 130
Ben Waite - 124
Matt W - 99
Ben A - 81
Kev - 53

Results

Wednesday 3 August

5 minute AMRAP

21-15-9

Bar facing Burpees
Thrusters (30/20)

Over the next 4 days we will be putting on the WODS from our competition so you can see how you would have faired on the day. Here are the Competition Results:

Tara Neil - 65
Kerry Atkin - 62
Michelle Cope - 57
ANthea Douglas - 48

Joe Stephens - 106
Will Dollar - 91
Seb St John - 88
Ben Waite - 84
Macca - 78
Gareth - 76
Dave - 74
Justin Tucker - 69
Kev Cox - 67
Ben Atkin - 66
Matt W - 63

Todays Results

Tuesday 2nd August

3 rounds

Run 400-800-1200m
Deadlift 30-20-10x reps 100/60kgs

Results: