WOD - Wednesday 15 February, 2012

No spotter so Dumbell Bench Press instead.....

30kg DB/32KG DB remainder

finished off with
20m boxing bag drag,
3 rope climbs
20m boxing bag drag,
20 ring dips,
20m boxing back drag,
5 L-Pull Ups (pretty much looked like knee raise pull ups!)
9:12

5:15am

Ryan 55/57.5/60/62.5/65/67.5
Sammy 30/35/35/37.5/40/40
Hayley 30/30/32.5/32.5/32.5/32.5
Ricko 55/57.5/60/62.5/65/67.5
Joel 55/57.5/60/62.5/65/67.5
Steve 55/57.5/60/62.5/65/67.5
Penny 40/40/40/42.5/42.5/45
Flash 30/35/37.5/40/40/40
Mel 25/27.5/27.5/30/30/30
Liz 25/30/32.5/35/37.5/37.5
Nicole 30/35/37.5/40/42.5/45
Paul
Jess 40/40/40/42.5/42.5/45
Goose 80/82.5/85/87.5/90
Mav 70/75/80/80/80/80
Michelle 40/40/40/42.5/42.5/45
Jo 25/30/32.5/35/35/37.5

6:15am

G 30/35/37.5/40/42.5/45
Dan 70/75/80/85/90/95(2)
Dan 45/47.5/50/52.5/55/57.5
Renee 30/32.5/32.5/35/37.5/40
Jac 30/30/30/32.5/32.5/32.5
Trina 35/37.5/40/40/40/42.5
Karl 60/62.5/65/67.5/67.5/70
Ian 40/40/40/42.5/45/47.5

9:30am

Damo 80/85/87.5/90/90/92.5
Sonja 45/45/47.5/50/52.5/52.5
Naomi 40/45/45/45/45/45
Nat 45/47.5/50/52.5/55/57.5
Sandi 37.5/37.5/40/40/40/40
Sheridan 37.5/40/40/42.5/42.5/42.5
Dave 85/87.5/92.5/95/100/105
Lisa 30/30/30/30/30/30

3:30pm

Trainer WOD

Adam 16:52 rxd
Muzz 16:28 rxd
James 16:12 rxd

5pm

Apple 70/72.5/72.5/75/75/80
Renee 25/30/32.5/32.5/35/37.5
Bron 25/30/32.5/35/37.5/40
Sinead 30/32.5/32.5/35/37.5/37.5
Dave 30/35/40/40/45/45
Beau 50/50/50/50/50/50
Nick 90/90/90/90/90/92.5
Ryan 45/55/60/65/70/85
Chris 60/62.5/62.5/65/65/70 
Mike 45/50/55/57.5/60/62.5

6pm

Mic T 55/60/62.5/65/67.5/67.5
Lindsey 20/22.5/25/27.5/30/30
Luke 50/55/60/65/70/75
Mat 70/72.5/75/77.5/80/85
Russ 80/85/90/95/100/100
Tim 40/45/45/45/45/45
G-Banga 65/70/72.5/75/77.5/80
Bel 35/37.5/40/42.5/45/47.5
Cathy 30/32.5/35/37.5/40
Fred 60/65/70/75/75/77.5