Goals

1. Get a 220kg deadlift

2. Get a 170kg squat

3. Get a 120kg overhead squat

4. Get a 150kg front squat

5. Get a 120kg clean & jerk

6. Get a 90kg snatch

7. Get a 90kg shoulder press

8. 40 consecutive pull-ups

9. 5 consecutive Muscle ups

10. L-sit – 30 seconds

11. Vertical jump – 42 inches

12. Get a 120kg bench

Annie – 7 mins

Cindy – 28 rounds

Mary – 12 rounds

Helen – 9 mins

Fran – 4 mins

Karen – 8 mins

Grace – 2:30

Diane – 4:00

Isabel – 3 mins

Run 400m – 1:10 min

Run 800m – 3:00 min

Run 5k – 20 min

By June 2012…

Snatch – 85kg

Clean & Jerk – 120kg

Squat – 170kg

Benchpress – 120kg

Fran – Sub-4 min

Helen – Sub-9 min

Pull-ups – 40

Re-test

11.1 – 7 rounds (AMRAP 10 – 30 DUs 15 PS@35kg)

11.2 – 10 rounds (AMRAP 15 – 9DL@70kg 12PU 15BJ)

11.3 – 25 reps (AMRAP 5 – 75kg Squat Clean & Jerk)

11.4 – 1 round (AMRAP 10 – 60 Burpees, 30 OHS@55kg, 10 MU)

11.5 – 9 rounds 20min (AMRAP 20 of: 5 PC@65kg 10 T2B 15 WB)

12.1 – 110 Burpees

12.2 – 65 snatches

12.3 – 9 rounds

12.4 – 8 Muscle-ups

12.5 Complete 115 rounds