Strength:
3sets 3reps Shoulder Press
3 x Max Ring dips
Metcon:
Max in 5mins; Burpee Box Jumps
Finisher:
TBA
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WTF – Terrible metcon
mate there is also 5 minutes of 3 Straight Leg raises/6 toes to bar AMRAP.
enjoy!
you wait ’til you see the finisher then!!
JJJ- you beat me to it! although i wasnt going to tell him what it was!
Brad: 50,50,50/9,5,7/44/5 Karise: 35,35,35/4,2,2/41/5 Mandy: 0,0,0/0,0,0/0/4 Sim: 30,30,35(f)/2,2,2/57/5 Dave: 50,50,50/6,5,4/47/5 Kiel: 55,60,65(f),62.5/10,10,9/48/4 JJJ: 75,75,75/16,12,17/53/6 Peta: 27.5,27.5,27.5/0,0,0/27/4 Evan: 50,50,50/5,5,5/40/6 Rich: 50,50,50/0,0,0/44/1 Jess: 20,25,25/3,3,3/35/5 Kado: 50,60,50/10,10,10/40/4 Matty: 50,60,55/13,9,9/58/5 Vanessa: 0,0,0/3,3,3/41/5 Maz: 32.5,32.5,32.5/3,3,3/35/4 Rosie: 32.5,32.5,32.5/4,4,4/25/5
Joe: 60,60,60/14,12,10/55/6 Stevo: 60,60,60/10,7,8/47/5 Ed: 60,60,60/0,0,0/25/22KTE Anne: 22.5,22.5,22.5/4,5,4/41/4 Leigh: 25,27.5,30/10,7,7/37/3 Wilkesy: 50,60,65/12,13,12/57/6 Court: 40,50,55/3,2,2/51/16KTE Simon: 50,60,65/7,5,5/51/5 Mel: 27.5,27.5,27.5/7,10,8/34/3 Casie: 30,30,30/11,8,7/44/6 Miranda: 20,20,25/6,7,7/40/3 Rick: 30,40,42.5/3,4,2/56/3 Amy:20,25,25/Band Reps/50/6
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WTF – Terrible metcon
mate there is also 5 minutes of 3 Straight Leg raises/6 toes to bar AMRAP.
enjoy!
you wait ’til you see the finisher then!!
JJJ- you beat me to it! although i wasnt going to tell him what it was!
Brad: 50,50,50/9,5,7/44/5
Karise: 35,35,35/4,2,2/41/5
Mandy: 0,0,0/0,0,0/0/4
Sim: 30,30,35(f)/2,2,2/57/5
Dave: 50,50,50/6,5,4/47/5
Kiel: 55,60,65(f),62.5/10,10,9/48/4
JJJ: 75,75,75/16,12,17/53/6
Peta: 27.5,27.5,27.5/0,0,0/27/4
Evan: 50,50,50/5,5,5/40/6
Rich: 50,50,50/0,0,0/44/1
Jess: 20,25,25/3,3,3/35/5
Kado: 50,60,50/10,10,10/40/4
Matty: 50,60,55/13,9,9/58/5
Vanessa: 0,0,0/3,3,3/41/5
Maz: 32.5,32.5,32.5/3,3,3/35/4
Rosie: 32.5,32.5,32.5/4,4,4/25/5
Joe: 60,60,60/14,12,10/55/6
Stevo: 60,60,60/10,7,8/47/5
Ed: 60,60,60/0,0,0/25/22KTE
Anne: 22.5,22.5,22.5/4,5,4/41/4
Leigh: 25,27.5,30/10,7,7/37/3
Wilkesy: 50,60,65/12,13,12/57/6
Court: 40,50,55/3,2,2/51/16KTE
Simon: 50,60,65/7,5,5/51/5
Mel: 27.5,27.5,27.5/7,10,8/34/3
Casie: 30,30,30/11,8,7/44/6
Miranda: 20,20,25/6,7,7/40/3
Rick: 30,40,42.5/3,4,2/56/3
Amy:20,25,25/Band Reps/50/6