WOD Saturday 07/12/2013
Three rounds for time of:
15 Overhead squat, 42.5kg (30kg)
15 L Pull-ups
15 Split-jerk, 42.5kg (30kg)
15 Knees to elbows
15 Hang clean, 42.5kg (30kg)
15 Back extensions, 12.kg (7.5kg) dumbbell
Hold 12.5kg or 7.5kg dumbbell to chest for back extensions.
Post load and time to comments.
My abs are on fire just looking at this wod
Anybody else feel as though that should have been a Hero WOD? I’m shattered and I wasn’t even close to rxd-ing! Livdogs, you must be stuffed (surely?!), you did freaking awesome!
I had to modify this at work this morning.
I did
3 Rounds
15 OH Squats (30kg)
10 Strict Pull ups
15 Split Jerks
10 K2E
15 Hang Cleans
10 Back Ext with 10kg plate
I got sub 30mins. Not exactly sure as I had to stop a couple of times to work due to the fact that I didn’t actually have a break to do this WOD 😉 Dropped the reps of the exercises that needed a pullup bar as the TRX is as slippery as all sh!t and I didn’t want to break my neck!
Onya Dal and well done this morn Mull!!
Critter and I did the wod at my place
Critter 20kg , strict pull ups, knees 2 pits.
Pete 30kg, 2 x L pulls and 1 x strict.
Both did 15kg plate good mornings instead of back extensions.
Critter 28:16
Pete 28:11
Onya lads!
8am
Marty 29.24 (30)
Stevo 27.15 (40)
Nadine 26.34 (25)
Mick B 19.30 (42.5/mod)
Paula 25.22 (20/mod)
Livdogs 35.39 (25)
Mull 29.48 (25)
Millsy 31.38 (mod)
Latch 25.58 rxd
Jen K 33.59 (20)
Carol 41.57 (20/mod)
Cliffo 29.40 rxd
Sue 22.43 (12)
Shano 30.05 (30)
Jimmy 33.50 (30)
Kendall 27.01 (6)
LJ 22.55 (12)
Russ 28.20 (mod)
Cam 40.50 (30/7.5)
Ryno 26.26 (mod)
Leigha 27.44 (12)
Bianca 32.05 (30)
I’m hearing you Mel on that one. Well done Olivia you Stuck to them strict pull-ups.