WOD Friday 28/09/2012

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20″ (16″)
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 32kg (24kg)
30 Sit-ups
20 Hang squat cleans, 17.5kg (12kg)
25 Back extensions
30 Wall ball shots, 10kg (6kg)
3 Rope climb ascents (15 foot target)

Post load and time to comments.

Tommy launches the kettlebell!

17 Comments on “WOD Friday 28/09/2012

  1. I don’t like this. I don’t understand the rep scheme. I can’t see a pattern. Please somebody tell me there is a pattern!

    • If you add all the reps up Mull, it is an even number, so hopefully that will help you out ;)

      Great shot Tommy. You smoked that kettlebell toss :)

  2. 5.30am
    Craig 29.50
    Ellen 30.01
    Megan 19.50
    Alan 16.16 rxd
    Kurt.H 14.34 rxd
    April 20.10
    Lisa 22.47
    Carlie 28.22
    Shano.G 23.14 rxd
    Penny 23.32
    Jenny.B 25.01
    Livdogs 20.52
    Paula 19.48

    9.15am
    Mick 13.39 rxd
    Mel P 22.51
    Dim 23.05
    Paul 30.32 rxd
    Harro 21.05 rxd
    Heidi 24.20
    Babsy 24.30
    Sue 20.34
    Cliffo 22.55 (mod)

    4.15pm
    Locky 13.16 rxd
    Alan skills
    Daniel 22.30
    Karen 17.00 rxd
    Stevo 27.07 rxd
    Chase 19.25 rxd
    Pete 20.08 rxd
    Chazza 21.30
    Simmo 20.33 rxd
    Lauren 18.36 rxd
    Jayden 18.34 rxd
    Dal 21.04 rxd
    Mim 22.36 (mod)
    Mull 21.34

    6pm
    J.F.K.
    MacDaddy 22.39 rxd
    Michelle 18.51 (mod)
    Brucey 32.21
    Hulk 23.35 rxd

  3. A reminder that the new 4.15pm Friday session starts today. If u want it to stay please support it!!

  4. That was great :) so glad I got my box jump goal earlier in the week cause I did all 50 of them suckers today!!!

  5. Congrats Lisa on those box jumps you are powering along!!
    Well done to Paul on that rxd today all your hard work is paying off!

    • Great work Lisa, u have overcome your fear from setting yourself a goal and working on it.

      Gutsy effort by Pauly this morn who battled his way through the WOD rxd. What a difference in 10 weeks mate, keep it up bud!!

  6. Dal’s second time this afternoon is actually mine. Her first time was rxd. Just so ya know! :)