Ten rounds, each for time of:
50kg Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute
Post fastest and slowest time of 10 sets.
Drum: 0.46 – 0.51 rxd
Russ: 1.02-1.09 rxd
Chops: 0.58-1.26 (40kg)
Commando Workout
For time:
8 laps around block with 12kg Pack
then
8 rounds of:
Run 400m
20 Squats
rest exactly 10 minutes then,
4 rounds for time of:
Run 400m
10 Pull-ups
10 Lunges with 2 sec bottom hold
10 Kettlebell Swings, 24kg
then
4 laps around the block with a 15kg Sandbag
Slayer:1:29.50 rxd (25kg sandbag)
Phantom: 1:33.00 rxd (25kg sandbag)
Razor: 1:32.00 rxd
Brett: 1:49.00 rxd (broken bag)
One Response
WOD results:
results: Press/Back Squat
6.15am:
Matt: 55kg/110kg
Big Wave: 75kg/140kg
Kate: 32.5kg/140kg
Kala: 22.5kg/40kg
Bags: 37.5kg/70kg
Julie: 25kg/80kg
Bove: 50kg/90kg
Jake.H: 40kg/60kg
7.30am:
“Holbrook”
Ten rounds, each for time of:
50kg Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute
Post fastest and slowest time of 10 sets.
Drum: 0.46 – 0.51 rxd
Russ: 1.02-1.09 rxd
Chops: 0.58-1.26 (40kg)
Commando Workout
For time:
8 laps around block with 12kg Pack
then
8 rounds of:
Run 400m
20 Squats
rest exactly 10 minutes then,
4 rounds for time of:
Run 400m
10 Pull-ups
10 Lunges with 2 sec bottom hold
10 Kettlebell Swings, 24kg
then
4 laps around the block with a 15kg Sandbag
Slayer:1:29.50 rxd (25kg sandbag)
Phantom: 1:33.00 rxd (25kg sandbag)
Razor: 1:32.00 rxd
Brett: 1:49.00 rxd (broken bag)
5pm:
Julie: 28.5kg/82.5kg
Brad: 57.5kg/125kg
Sonya: 30kg/62.5kg
Adam: 55kg/125kg
Nikki6: 55kg/130kg
Slats: 65kg/100kg
Codey: 16kg/20kg
Karen: 31kg/75kg
Jake: 50kg/70kg
6.30pm:
Steph: 33.5kg/60kg
Tania: 30kg/60kg
Kate.B: 23.5kg/20kg
Lisa: 25kg/50kg
Liam: 25kg/70kg
Yaro:?/80kg
Alain: ?/80kg
Daya: 60kg/80kg