Monday 13 November 2017
Wednesday 15 November 2017

Tuesday 14 November 2017

The Ensign

Complete as many rounds as possible in 3 minutes of:

3 Power Clean 70kg/50kg
6 Push Ups
9 Air Squats/Ring Dips


Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.
Repeat this sequence 6 times (6 rounds).
Rest for 1 minutes between the 3 minute rounds.

Post total rounds completed to comments.


Jude talking me through is strategy for the next workout ...

Do not disturb yourself by picturing your life as a whole; do not assemble in your mind the many and varied troubles which have come to you in the past and will come again in the future, but ask yourself with regard to every present difficulty: 'What is there in this that is unbearable and beyond endurance?'
Marcus Aurelius


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5:30 AM Pip HR 19+3 (40/1PBench/Squat)
Scott Y 18+3+3 (600
Julian C 17+2 (40/Squat)
Gary F 16+1 (50/Squat)
Ben P 20+2 (60/Squat)
Paul S 16+3+6+3 RXD
Johan T 13+6+6 (60/Squat/4rnds)
Xavier M 18+1 RXD
Sam T 21+3+3 RXD
Scott A 18+3+6 (600
6:30 AM Emily M 21+2 (40/Squat)
Gideon P 16+1 (60/mod)
David L 16+3+4 (50/Squat)
Ang R 23+3+4 (27.5/Squat)
HJo B 25+3 (30/Squat)
Mark T 19+3+6+8 RXD
Dave B 18 (50/Squat)
Catherine L 14+3+6 (30/Bench/Squat)
Simone K 15+3+4 (30/GHD/Squat)
Fabiano M 18 (50/Squat)
Marissa H 22+3 (20/Squat/mod)
Theo R 17+3+6 (60)
Carley C 21+1 (20/Squat)
Joelene R 17+3+2 (40/Squat)
7:30 AM Mark B 22+3+6+3 (50/Squat)
Letitia D 27+3+5 (40/Squat)
Gerald Mc 15 (inj)
9:30 AM Bel S 17+3+5 (45/mod)
Matty Mc 18+3+4 (40/Squat)
Travis W 10/15/2PBench/3rnds)
Emily P 19+3 (30/2PU/1PBench/Squat)
Amanda M 21+3+4 (45/Squat)
Steph P 12+3+3 (30/Bench/Squat/4rnds)
Josh B 29+3+5 RXD
12:00 PM Adam K 24+2 (60/squat)
Steven S 26+3+6 (60/squat)
Aurelie S 20+3+6+3 (35/bench/squat)
Paddy L 22+3+2 (60/squat)
Derek S 22+3 (40/Squat)
Anthony W 12 (40/squat/4rnds)
4:30 PM Kirrily A 11+3+6+6 RXD
Emily DLP 19+2 (42.5/squat)
Andrew R 16 (60/squat/4rnds)
Amanda M
Michael J2
Kyle E
Jade L
5:30 PM Michael J2 17+1 RXD
Kyle E 20+1 (60/Squat)
Tom C 22+3+6+8 (45/Squat)
Sarah H 22+3+6 (42.5/squat)
Marty A 24+3+2 (60/squat)
Ben N 25+2 (45/Squat)
Erin P 19+3 (45/squat)
Jill T 22+1 (45/squat)
Erin W 20.00 (inj)
Kumar T 23+3+4 (50/squat)
Renee D 18+1 (45/1Pbench/squat)
Tyson K 24+2 (50/squat)
Erin L 18+3 (32.5/squat)
Mark M 16+3+3 RXD
Madura MC 21+3 (40/squat)
Dan R 21+3+6+4 RXD
EmmaN 25+3+6+4 (30/Bench/squat)
Brett W 25+3+3 (60/squat)
Kym T 17+3+5 (40/squat)
Tom L 20+3 (60/mod)
Luke W 20 (60/squat)
6:30 PM Trevor M 21+2 (47.5/squat)
Lewis C 21+3+6 (30/bench/squat)
Ryan O 16+3+6+3 RXD
Emma H 19+1 (45/squat)
Kat F 20+3+6+2 (35/1PBench/squat)
Dani M 12+3+1 (50/squat)
KJack B 19 (60/squat)
Ding L 147+1 (60)
Roberto R 20/55/squat)
Rosella G 18 (35/qsuat)
Olift Dave B
Comp Sam T
Scott A

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