WOD Monday 21/01/2013

25 Comments on “WOD Monday 21/01/2013”

1. Yesterday s work wod 5-3-1 strength program . Back squats 5-3-1 press 3-3-3.

2. 5.30am
   Lisa 7+15 (3/12)
   Lynne 8 (6/16)
   Alan 10 (16) mod
   Sarah 6 (3/12)
   Ellen 6+27 (5/12)
   Jaydos 7+3 rxd
   Martin 8+2 (5/16)
   Leanne 7+13 (3/8)
   Paula 6+20 rxd
   Tommy 9+7 rxd
   Mel P Skills
   Livdogs 7 rxd
   Pauly G 6+15 rxd
   Corey 9+26 rxd
   Mick 10+24 rxd
   Megzi 9+16 rxd

   9:15 am
   Richo 8+20 (6/16)
   Alli 7+7 (5/12)
   Jen. K 9+15 (3/12)
   Chazza 9+5 (3/12)
   Bianca 9+29 rxd
   Tamara 7+12 (3/12)
   Mim 4rds+ 450 m (mod)
   Sue 7+12 (3/12)
   Mitchy 7+12 rxd
   Cliffo 8 (mod)
   Stevo 8rxd

   4:45pm
   Lock 12 rxd
   Simmo 10+17 rxd
   Dal 7 (mod)
   Mul 6 rxd
   Hayley 8+7 rxd
   Matty. F 9+1 rxd
   Harro 7+18 rxd
   Pittas 5 (3/12)
   Hulk 8+18 rxd
   Pete 9 rxd
   Stu 9+27 rxd
   Wog 8+23 rxd
   Alana 10+15 rxd
   Corina 7+5 rxd
   Brucey 6 rxd
   Lauren 7+6 (mod)
   Heidi 8+6
   Kurt. N 8+1 rxd
   Mel. P 9+2 rxd

   6pm
   Aido 10+14 rxd
   Smokin 9+15 rxd
   Tanners 8+20 (5/12)
   Martin 8+5 (5/16)
   Larns 7+2 (5/12)
   Brenno 7+22 (5/16)
   Grant 7+10 (6/16)
   Suz 7+11 (6/16)
   Jenny. B 9+5 (6/12)
   Dan 11+4 (6/12)
   Macdaddy 7+22 rxd
   Jaymee 9+15 (6/8)
   Justin 10+15 rxd
   Steven 7+16 (6/12)
   Bezza 7+15 (mod)

   • HUGE BIG MASSIVE COME GET SOME WELCOME HOME ALI AND WELCOME BACK MIM missed you guys!!:)

   • I was actually 6+15, forgot that I started on kb, not from the top, so those last kb swings were actually the start of the 7th round. Idiot!

   • Just realized I can’t count and actually got 7 + 27 not 12

3. 3 x 800 with 2 mins rest in between. 3:30/ 3:35 /3:54 ow. That got hard quick! these legs get heavy quik! Oh plus 2 lost dogs…

4. Well done this morning guys. Good job Mick & Megan.

   • Thanks Paula – hands are shredded now 🙁

5. Are Mull or Lynne about? I got the Pawpaw but what was the stuff called you guys recommended for keeping my leg dry?

   • MediPulv antiseptic powder, you can only get it from the chemist though 🙂

     • Sweet thanks

       • Marty, if it’s for rope burns, use Bepanthen. It’s a nappy rash cream, but works a treat! It’s in the baby section at Coles and Woolies 🙂

         • I’ll give it a look. Thanks Megs

6. Today’s WOD
   2k row 7:29mins
   10-9-8-7-6-5-4-3-2-1
   Burpies,squats
   4:33mins

   • Keep it up Greggo, hopefully we will have ya back in soon mate 😉

7. Thankyou Mick for all your running tips I appreciate all the advice I can get you are an awesome coach and I appreciate you taking the time with this old girl!!:)

   • Your welcome anytime champ 😉

8. Mick…That WOD worked a treat..Blisters on me hands means I cant put them in hot water… Haha I dont wash any dishes this week 😉

   • Bahaha nice Stevo

     • Sundays WOD.. Backsquats 80-110kg

9. 3.4km run 17.18 mins
   25 mins mobility stretching

   • Onya Rach

10. Another 60 day for the box, place is pumping!!

    Great to see Mimsy and Alli back in today.

11. Hands are F#?ked!! Lucky there is no Surf Mick.

    • Lucky you will get away with it on day 3 knackers!!