Conditioning
3 rounds for time of
10 Deadlifts 100/70kg
10 strict c2b pull ups
10 strict dips
Comp squad
3 rounds for time
10 deadlifts 125/90kg
10 bar muscle ups
*scale load as needed. bar muscle ups can be performed with a band if you can do multiple c2b pull ups
**If you have noticed the workouts are different from this morning I apologize for that. I had decided yesterday to change the workouts but when updating the posts there was an error I was unaware of and they did not update. The above workouts are what the midday and evening classes will be following. Again sorry 
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Mid line
3 x ME L-sit
Rest as needed between
6.00AM CLASS
Name/WOD A/WOD B
Damo – 5.37 (R&O)/ 7.01, 90kg
Michael H – 5.25 ( Y&O)/ 11.11 100kg
Neda – 6.37 PU/DIPS / 7.38 35kg (B)
Ben G – 6.54 PU DIPS / 7.28 90kg (R)
Elizabeth – 7.12 PU/DIPS / 9.15 55kg (R)
Brooke – 5.07. (R&O) / 5.45 35kg (R&O)
Anthony R – 7.08 (B) Dips/ 7.01 70kg, (B&R)
Kelly – 7.46 R dips (y) Pull Ups / 5.40 45kg (O)
Renee – 8.06 Dips/ Pups / 5.46 35kg, (R&O)
Lucie – 8.30 Pull Ups Dips/ 9.08 60kg Stict (R)
Zoya – 8.30 Pull Ups/ Dips / 7.09 60kg Deads Kipping PU
Phil – 29 MU (B) / 8.35 80kg (r)
Julz – 10.15 Pups / Dips / 12.20 60kg (R)
Great class this morning and everyone really doing well with the attempts, Dame looking like a pro!! Really good to see good form on the deadlifting too, remembering that this is so important going forward with big numbers. Well done today by everyone . TRAIN HARD!!
12.30PM CLASS
Name – Time / Scaled
Emma G – 8.33 / 45kg deads, (B) pull ups, (R) dips
Kara – 13.07 / 50kg deads, (Y) pull ups, (Pink) dips
Wendy – 8.25 / 35kg deads, (B) pull ups, (R) dips
Leigh M – 14.00 / 100kg deads, (O) pull ups, (Pink) dips
Beau – 10.02 / 80kg deads, (R) pull ups
Good work midday class – strict C2B are tough but you guys worked through it. Good to see most choosing a reasonable weight for them to work through on the deadlifts. Its great to keep smashing out this strict work going to make everything a lot easier! Keep it up!
5.30PM CLASS
Name – Time / Scaled
Nick C – (CS) 8.56 / (R) Muscle Ups
Benny C – (CS) 7.34 / Rx’d
Morgs – (CS) 4.37 / (R&O) Muscle Ups, 20kg good mornings instead of deads
Jase – (CS) 6.54 / (B) muscle ups
Geoff – 12.16 / 60kg deads, (B) pull ups, dips no band x 1, (Y) and (O) x 2
Elliot – 30 Muscle Ups for time (B), 6.36
Ben B – (CS) 8.40 / (R&Y) muscle ups
Sang – (CS) DNF / 70kg deads, muscle ups no band x 1, (O) x 2, (Y) dips
Lucas Te – (CS) 8.06 / 70kg deads, (O&Y) muscle ups
Leah – 9.40 / 40kg deads, (R&O) pull ups, (O&Y) dips
Steve R – 7.42 / 100kg deads, (R&O) pull ups, (O&Y) dips
Stuart – 7.56 / 70kg deads, (R&Y) pull ups, (O) dips
Antonio – 7.07 / 75kg deads, (2xO) pull ups, (Purple) dips
Jess D – 8.12 / 40kg deads, (2xO) pull ups, (O&Y) dips
Really tough workout for a lot of people tonight! Strict movements are hard so make sure you come in and smash them on skills days because they are going to make kipping feel a whole lot easier! Good work throughout though – well done to Sang getting through the first round of bar muscle ups with no band!
Good work Rebels! 
6.30PM CLASS
Name – Time / Scaled
Sang – DNF / CS 70kg
Andrea – 7.10 / 55kg, (B+O), (B)
Sarah – 7.35 / Free Squats, (O+O), (R)
Amy – 8.39 / CS 70kg, (B+Y)
Loretta – 9.33 / 50kg, (R), (Y+O)
Frankie – 9.04 / 90kg, (R), (O)
Steve H – 9.41 / CS Rx’d
Lawrence – 8.20 / CS, 110kg, (Y+O)
Ashan – 10.08 / 50kg, (B), (O+O)
Bill – 7.55 / 85kg, (R+O)
Anthony V – DNF / CS (B)