a) Back Squat
15 minutes to hit a max for the day
b) 8 Minute AMRAP
5 x HPC 80kg / 55kg
5 x Toes 2 Bar
5 x Burpee box jumps 24 / 20″
REST 10 Seconds
c) 1 Minute AMRAP
Box Jump over
After last month’s novel, I will endeavour to keep the final newsletter of 2013 a little shorter, unless excitement gets the better of me again of course.
Kristy Warren, Will Hassey, Darren Mcauley, Kaleisha Holroyd, Lauren Till, Michael Kennedy, Lisa Buckland, Monika Lechner, Joseph Casella, Caitlen Telpha, Phill Filing and Nat Vella
Well well well [...]
a) In 15 Minutes find the heaviest weight possible, with good form, of the following complex
1 x High Hang Power Snatch
1 x Mid hang ( knee ) power Snatch
1 x Power Snatch
b) 8 Minute AMRAP of
Wall ball 9 / 6kg
*EMOM perform 7 x Chest 2 Bar pull ups, begin workout with pull ups
This man will now be known as…..
Mr Four One Five!
His consistency in rocking up every single day with the biggest of bells on has been noticed by all of the coaching staff, one of the many reasons why Barry “Baz” Byrne has been crowned the November Chambassador.
Baz started very slowly, his attendance was a little [...]Read More