WOD Monday 21/01/2013

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots, 10kg (6kg)
15 Kettlebell swings, 24kg (16kg)

Lindsey Smith 12 rounds + 5 Wall ball shots (6kg ball, 16kg KB).

Post load, rounds and reps completed to comments.

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.

  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 :-)

        • 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 :)

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

  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!!:)

  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 ;)

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

    Great to see Mimsy and Alli back in today.