WOD: Saturday

Front Squat 1 – 10 – 1 – 20 – 1 – 30

As a guide use approx:
95% for your 1RM
85% for your 10RM
75% for your 20RM
65% for your 30RM

Post loads to comments.

9 Responses

  1. 7am:

    Razor: 80/60/80/50/80/40
    Shaggy: 70/55/70/45/70/35
    Brett: 110/90/100/80F/100/60
    Jak: 45/40/50/32.5/52.5F/25
    Rowan:55/50/60/40/70/35
    Margarita: 35/30/35/25/35/20
    Leisha: 50/35/50/30/50/25
    Bove: 90/75/90/60/90/40
    Mel: 45/35/45/25/45/20
    Jimmy: 130F/100/130/90/120/80
    Nic: 95/70/97.5/60/100/50
    Julie: 70/62.5/72.5/55/75/45
    Adam H: 110/95F/105/70/100/55
    Micah: 100/80/100/65/100/50
    Coleman: 95/70/97.5/60(18F)/100/40

    8am:

    Matt: 100/85/100/75/100/65
    DJ Dave: 100/85/100/75/100/65
    Edwin: 80/70/80/50(15F)/90/40
    Martin: 50/40/55/35(14F)/50/20
    Simon: 65/60/67.5F/40/60/30
    Tasha: 60/50/60/40/60/30
    Jake: 75/63.5/71/51/71/40

    9am Open Gym

    “31 Heroes WOD”
    31 Min AMRAP (reps)
    8 Thrusters (70/45)
    6 Rope Climbs
    11 Box Jumps (30″/24″)
    While partner 1 runs 400m with a Sandbag(20/10) partner 2 does WOD list. Athletes then swap and partner 1 continues WOD from where partner 2 left off.
    Score is total reps.

    Tan: (30kg/Pull ups Orange/20″)
    Jake: (40kg/towel pulls)
    Total: 299 Reps

    Micah: Skills
    Adam H : Skills
    Tommi G: 2k Row 7.13 rxd

  2. Guys, I will be at CFWX tomoz at 11.30am for anyone who wants to train. This will be a non-coached session. All Welcome

  3. 11am:
    “Cindy”
    Alli: 10 rounds rxd

    ps: So happy to slowly becoming part of the rxd world… much more achievable A) not being pregnant and B) not being in the QLD heat and humidity 🙂