Choose one of the following workouts. These 4 workouts are going to be posted for the next four days so choose a different one each day.
Option 1.
10mins to find 5RM Sumo Deadlift
Compare 5RM Sumo Deadlift to: 3 Oct 2011
“Diane”
21-15-9 reps for time of:
Deadlift, 100kg (70kg)
Handstand Push Ups
Post time to comments.
Compare to: 14 Jul 2011
Option 2.
8mins to find 5RM Weighted Ring Dip
Compare 5RM Weighted Ring Dip to: 4 Oct 2011
“Cindy”
AMRAP in 20 minutes of:
5 Pull Ups
10 Push Ups
15 Squats
Post rounds to comments.
Compare to: 4 May 2011
Option 3.
8mins to find 5RM Thruster
7 Rounds for time of:
7 Thrusters, 50kg (35kg)
Run 400m
Post time to comments.
Option 4.
8mins to find 5RM Turkish Get Up
For time:
Row 500m
100 KB Swings, 24kg (16kg)
100 Burpees
100 Sit Ups
Partition the reps and exercises as you like.
Post time to comments.
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Donny Shankle Workshop
10:00am
Option 1 (“Diane”)
Luke V- 150kg / 16:44 Rx’d
Frank- 150kg / 15:45 (10kg HSPU)
Ash- 120kg / 9:21 Rx’d
Option 2 (“Cindy”)
Mark N- 20kg / 14+5 Pull/U Rx’d
Ben R- 24kg / 18 Rx’d
Kristy- Y / 13+5 Sq (O PU)
Cally- Y / 12+1 Pull/U Rx’d
Paul R- 17+6 PU Rx’d
Brooke- Y / 13+5 Pull/U (O PU)
Peta- Y / 10+4 Push/U Rx’d
Maz- Tech
Nat- 1.25kg / 13+5 Pull/U Rx’d
Susie- O / 11+5 Pull/U (B PU)
Leo- 16kg / 18 Rx’d
Jess- BW / 16+8 PU Rx’d
Nick G- O / 14+8 PU (3 PU)
Option 4
Lior- 24:08 (No Row)
Dale- 16kg / 21:00 Rx’d
Bec- 12kg / 25:46 Rx’d
Brad B- 19:43 Rx’d
Damien- 24kg / 18:44 Rx’d