31/07/2013 Wednesday

Workout

Strength

Deadlifts

EMOM 8 reps 6sets

Men 1.5 Body weight

LadiesĀ 1 X Body weight

 

Met con

20Min AMRAP

7 Wall balls ( Men 11foot 20lb, ladies 9foot 14lb)

7 Chin ups

7 Weighted frog jumps 45/25lb

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Open week Final scoreboard

 

 

Name 13.5 13.4 13.3 13.2 13.1 Total
Hannes 3 3 2 6 1 15
Justin 7 1 6 2 6 22
Rolo 2 5 4 4 8 23
Pierre 5 6 1 1 13 26
Shaun 4 4 5 5 9 27
Shane 10 8 10 11 7 46
Ryan L 19 10 3 13 3 48
Jared 9 12 8 9 11 49
Marc C 6 2 24 16 3 51
Dyllan Joubert 12 7 23 10 2 54
Mike D 14 13 7 7 13 54
Anishce 23 15 11 14 3 66
Che 21 18 14 12 3 68
Eduann 12 10 13 23 10 68
Derryn 15 14 16 3 30 78
Lindsey 33 23 12 7 3 78
Nick 20 21 27 15 15 98
Nathan H 29 19 20 17 14 99
Nathan R 10 8 9 42 30 99
Charls 37 15 15 24 12 103
Paul 1 34 26 22 30 113
Ryan T 15 34 24 17 30 120
Rudi 15 23 43 26 16 123
Stephan 46 27 17 17 16 123
Ettiene 21 29 21 25 30 126
Lindi 41 21 19 21 30 132
Dave 25 23 30 30 30 138
Erin 8 34 43 42 16 143
Brad 24 34 29 28 30 145
Leon 26 34 28 42 16 146
Brandon B 29 29 32 42 16 148
RW 26 34 43 29 16 148
Ash 32 34 34 33 16 149
Chris 33 27 43 32 16 151
Andrew 15 26 43 42 30 156
Tammi 42 20 22 42 30 156
Nicola 39 31 18 42 30 160
Billy 40 34 41 37 16 168
Mark 31 34 34 41 30 170
Stacey 33 34 31 42 30 170
Karin Eloff 26 34 40 42 30 172
Kelly 52 32 39 34 16 173
Steve 46 34 36 42 16 174
Kelly Farrow 43 34 43 27 30 177
Dekz 33 34 43 42 30 182
Kate 52 34 36 31 30 183
Lyle 38 34 43 38 30 183
Perti 49 34 36 35 30 184
Hugo 52 34 33 42 30 191
Grant 50 30 43 39 30 192
Don 50 34 43 40 27 194
Karin R. 45 34 43 42 30 194
Andi 52 34 43 36 30 195
Carl 46 34 43 42 30 195
Kewyn 52 34 43 42 27 198
Elli 52 34 42 42 30 200
Taryn 52 34 43 42 29 200
Adriaan 52 34 43 42 30 201
Jess 52 34 43 42 30 201
Priscilla 52 34 43 42 30 201

Scoreboard after day 3

 

 

Day 1

Day 2

Day 3

Over all

1

Hannes

3

3

2

8

2

Rolo

2

5

4

11

3

Pierre

5

6

1

12

4

Shaun

4

4

5

13

5

Justin

7

1

6

14

6

Nathan R

10

8

9

27

7

Shane

10

8

10

28

8

Jared

9

12

8

29

9

Marc C

6

2

24

32

9

Ryan L

19

10

3

32

11

Mike D

14

13

7

34

12

Eduann

12

10

13

35

13

Dyllan Joubert

12

7

23

42

14

Derryn

15

14

16

45

15

Anishce

23

15

11

49

16

Che

21

18

14

53

17

Paul

1

34

26

61

18

Charls

37

15

15

67

19

Lindsey

33

23

12

68

19

Nathan H

29

19

20

68

19

Nick

20

21

27

68

20

Ettiene

21

29

21

71

25/07/2013 Thursday Open week

Day 4 Open week

 

Workout 13.2

MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 10 minutes of:

115 pound Shoulder to overhead,

5 reps 115 pound Deadlift,

10 reps 15 Box jumps, 24″ box

 

WOMEN – includes Masters Women up to 54 years old Complete as many rounds and reps as possible in 10 minutes of:

75 pound Shoulder to overhead,

5 reps 75 pound Deadlift,

10 reps 15 Box jumps, 20″ box

Scoreboard after day 2

 

 

Day 1 Day 2 Over all
1 Hannes 3 3 6
2 Rolo 2 5 7
3 Justin 7 1 8
4 Marc C 6 2 8
5 Shaun 4 4 8
6 Pierre 5 6 11
7 Nathan R 10 8 18
8 Shane 10 8 18
9 Dyllan Joubert 12 7 19
10 Jared 9 12 21
11 Eduann 12 10 22
12 Mike D 14 13 27
13 Derryn 15 14 29
13 Ryan L 19 10 29
15 Paul 1 34 35
16 Anishce 23 15 38
16 Rudi 15 23 38
18 Che 21 18 39
19 Andrew 15 26 41
19 Nick 20 21 41