WOD Friday 18/01/2013

Five rounds for time of:
5 Front squats
15 Weighted Sit-ups, 10kg Plate

Choose a load for the Front Squat that you can Clean safely and Squat with quality, If you can go heavy!!

Post time and loads to comments.

Ellen and Sarah working through the Medicine Ball Cleans Monday!!

35 Comments on “WOD Friday 18/01/2013

  1. How’s the floating legs in the background of this pic !

    • Haha, my floating legs. Now I understand why the insides of my knees got ripe burn!

    • Hey Larns it was but has been modified slightly, u will get your chance with Back Squats Sunday ;)

  2. 5.30am
    Alan 5.36 (40/10)
    Leanne 5.32 (12) Welcome
    Paul R 9.31 (20/5) mod
    Martin 6.19 (30/10)
    Lisa 9.00 (20/2.5)
    Suz 8.19 (30/10)
    Cathy 6.11 (25/2.5)
    Shano C 5.36 (40/10) mod
    Mel P 7.19 (60/10)
    Hayley 6.44 (40/10)
    Paula 5.33 (35/10)
    Livdogs 7.15 (50/10)
    Chazza 5.12 (20/10) mod
    Troy 6.02 (20/10)
    Steven 7.28 (20/5)
    Tommy 4.50 (70/10)
    Carlie 7.41 (25/5)
    Kurt N 6.25 (60/10)
    Ellen 5.31 (30/10)
    Megzi 7.12 (30/10)
    Disco 5.31 (70/10)

    9.15am
    Mick 11.37 (110) mod
    Cliff 6.15 (30/10)
    Jen.K 5.39 (30/10)
    Sue 6.44 (30/5)
    Matty.F 6.58 (85/10)
    Stevo 6.15 (60/10)
    Brenno 8.04 (70) mod
    Larns 7.02 (40/5)
    Tamara 4.32 (20) mod
    Bryce 5.34 (50/10)
    Martin 6.16 (37.5/10)
    Bianca 8.48 (100) mod

    4.15pm
    Aido 6.48 (80) mod
    Wog 4.33 (60) mod
    Heidi 5.35 (20/5)
    Neck 6.09 (40/10)
    Hip 6.43 (12/8)
    Simmo 5.43 (80/10)
    Brucey 5.01 (60/10)
    Harro 4.50 (60/10)
    Pittas 7.30 (20/10)
    Smokin 5.58 (70/10)
    Tanners 6.22 (12/12)
    Lisa.w 7.30 (6)
    Randy 4.07 (50/10)
    Brooke 4.50 (40/10)
    Jacob 5.38 (20)

    6pm
    Pete 5.36 (60/10)
    Jenny.b 8.01 (35/10)
    Sarah 6.30 (20/5)
    Daniel 8.02 (20/10)
    Rach 10.34 (30) mod
    Macdaddy 5.52 (60/10)
    Mull 8.56 (50/10)
    Corina 8.13 (50/10)

  3. Did this at work but did back squats at 70 kg.
    didn’t time it.

  4. 600M swim did 200m rest 200m rest 200m rest thanks Cliff/kankles for the encouragement!! Team spirit 4551

  5. Work and my inability to get up at 5 jewwed me out of comming in today.
    So i did 4 rounds of 400m 30 squats, 20 pushups, 20 sit ups. Didnt time. Hope everyone has a good one in the shed!

    • For my 5km run?? Yeah a PB by about a minute!! I also just did a 1km swim in the resort pool.
      18:53. :)

  6. Couldn’t do today’s season as i saw Tess today. However, I did a run this morning then some back squat technique as well as 45mins of mobility. I went and watched the 5.30pm crew smash it out this arvo :-) Well done guys!

  7. Did a wod at home cuz of working ridiculous hours on a Friday!!

    3 rounds of:
    5 strict pull ups
    10 push ups
    15 situps
    20 squats

    Forgot to stop the timer :(
    Doesn’t matter cuz I’m an elite coach! Just tricking ;)

  8. 110 /10 kg mod : Back squat and medicine ball head to ground weighted sit-ups
    10.07 secs