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!!
yesterday’s work wod. Tabata this. 5/18/10/13/15 /61. Rxd
jesus christ!
Nice job Ryno ya weapon
FK Yeah Ryno!! I was pondering what you would have done if you were in the box today and I had you in the 60’s. Awesome Mate!!
Ryno your the top of the board with that one congrats!!
Unfortunately it has to be performed in the shed to make the board Sue, taking nothing away from his score, brilliant!!
Cheers guys.
Constantly massive
Shit Ryno!
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!
Friggen autocorrect! A grammar-Nazi’s worst nightmare! **rope!!
Hahahahaha ripe burn!
Thought it was back squats ?
Hey Larns it was but has been modified slightly, u will get your chance with Back Squats Sunday 😉
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)
5km Run after 4:15 session.
20:13.
Jesus big fella …no problems for you doin a runner from the taxi anymore
Wow awesome time!!!
Awesome photo sisters in action!!:)
Did this at work but did back squats at 70 kg.
didn’t time it.
600M swim did 200m rest 200m rest 200m rest thanks Cliff/kankles for the encouragement!! Team spirit 4551
400 next week sue I believe we can do it
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!
Rest day !!!!!!
Nice Mate. Enjoy!!
Work wod. Today’s wod done on the smith machine 6.11 60/10kg
Nice time Smokin !!!!!
For my 5km run?? Yeah a PB by about a minute!! I also just did a 1km swim in the resort pool.
18:53. 🙂
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!
Rest day worked late.
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 😉
Hahaha nice work Keiffy, must be tough being so elite 😉
110 /10 kg mod : Back squat and medicine ball head to ground weighted sit-ups
10.07 secs
Hahahahah neck & hip 🙂