Mixed Class
Workout:
A. Bench Press 5,5,5; 3mins rest
then
15min Work Capacity Test
5mins KB Swings (24/16kg)
4mins Sit Ups
3mins KB Swings
2mins FLR
1min KB Swing
or Workout B
3 rounds of
5oom Row / 3mins rest @ 1’55/500m or 2’20 / 500m
Mixed Class
Workout:
A. Bench Press 5,5,5; 3mins rest
then
15min Work Capacity Test
5mins KB Swings (24/16kg)
4mins Sit Ups
3mins KB Swings
2mins FLR
1min KB Swing
or Workout B
3 rounds of
5oom Row / 3mins rest @ 1’55/500m or 2’20 / 500m
Bench Weight / Total test reps
Mick: 50kg / 344
Wally: 50kg / ?
Jason: 80kg x 4 / 287
Will: 80kg / 333
Tom: 70kg / 290
Ciaran: 50kg / row
Rich: 55kg / 354
Sinead: 35kg / 453 *all unbroken
Clare: 40kg / 490 * all swings unbroken
Gwen: 30kg / row
Ellyn: 40kg / ?