WOD Friday 29/03/2024

Posted on March 28, 2024 by Mick

A REMINDER THAT THERE IS ONLY A 6AM WOD GOOD FRIDAY THIS WEEK DUE TO OUR “RISE FOR ELI” MEMORIAL WOD. PLEASE COME ALONG AND JOIN IN AND DONATE $20 CASH OR WHATEVER YOU CAN. ALL MONEY RAISED WILL GO TO CHILDREN’S CANCER INSTITUTE AUSTRALIA. THIS FOUNDATION HELPS SUPPORT THE 86 KIDS AND THEIR FAMILIES THAT ARE DIAGNOSED WITH CANCER IN AUSTRALIA EACH MONTH.

THE NUMBER “86” IS SIGNIFICANT TO THIS AND REFLECTED IN OUR WORKOUT TODAY.

“Rise for Eli – Memorial WOD”

In teams of 3-4 complete the following,

For time:
Team buy in:
86 Calorie Row/ Erg

Then straight into,

43 Rounds of:
3 Clean and jerks, 60kg (42.5kg)
3 Lateral burpees over the bar
Run 86m

Then straight into

43 Rounds of:
3 Power snatches, 42.5kg (30kg)
3 Lateral burpees over the bar
Run 86m

Then straight into,

Team buy out:
86 Calorie bike

In your teams of 3-4 complete this workout either from top to bottom or bottom to top. The workout is completed by first completing all calories before moving to the 86 rounds. Athlete 1 will start by completing the 6 reps and then head out on the run. Athlete 2, 3 and 4 can start their round immediately after the burpees have been completed by previous team member. Rotate rounds and continue sequence of WOD until it is completed.

(Stu, Tom, Cliff 49.27 rx’d/ Emma, Sarah, Peta 56.02 rx’d – 18/03/2023)

Rx’d+ = 70kg (47.5kg)/ 52.5kg (35kg) BB’s
Masters 50yrs+/ Teens = 52.5kg (35kg)/ 35kg (25kg) BB’s
Masters 60yrs+ = 42.5kg (30kg)/ 25kg (15kg) BB’s

Post team time and options to comments.