Membership is due by the this friday
Strength
Back Squat
1×5 @ 65%
1×5 @ 70%
1×5 @ 75%
1×5 @80%
Front Squat
1×5 @ 60%
1×5 @ 65%
1×5 @ 65%
1×5 @65%
METCON
Nasty Girls
3 Rounds For Time
50 Air Squat
7 Muscle Ups
10 Hang Power Clean 60/40
***15 minute time cap***
Nasty Girls…. Great WOD!! 😀 12.33 level 2 with rings and Dips!! Great to be back missed everyone!! 🙂
Will know about this tomorrow ! Got 11.11 with 30kg hpc and ring rows and dips.
Well named ‘Nasty Girls’ WOD. Just scrapped in under the 15 minute cut off with 14.52 with ring rows/ box dips and 45kg for the cleans. Thanks Orla for the support. Look forward to the muscle ache tomorrow.
8.12 25kg for wk out.
Nasty alright…11.18 I think (L2 with 60kg).