Friday 16.05.2025
- Kat
- May 11
- 2 min read
Updated: May 14
Fitness: A. In 12 minutes find a 3RM Pause Push Press (3 sec pause in the dip)
Compare to 4/4/25
Duncan L: 90kg
Grace B: 65kg
B. 17 min AMRAP:
60 Abmat Sit Ups
50/40 Cal Row
40 Push Ups
30 Double DB alt. Box Step-ups (22.5/15kg) (20" both)
20 Pull-Ups
10 2x DB Deadlifts (22.5/15kg)
Compare to 4/4/25
Pete D: 3 rounds
Laura G: 1 + 30 Sit Ups
Performance:
A. See Fitness
B. 17 min AMRAP:
60/50 Cal Row
50 Toes to Bar
40 Handstand Push Ups
30 Double DB alt. Box Step-ups (22.5/15kg) (20" both)
20 Chest to Bar Pull-Ups
10 2x DB Clean and Jerks (22.5/15kg)
Compare to 4/4/25
Jason W: 1 + 36 Cal
Shari M: 1 Round
Comp Class:
A. For 20 minutes any missed lifts from the week. Nothing too crazy today before some heavy lifts tomorrow.
A. 4 Rounds for time:
1600/1500m Bike Erg
25 Bar Facing Burpee
*30 min cap
Compare to 4/4/25
Lawson B: 18.40
Grace B: 2017
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