WOD Wednesday 02/05/2012
For time:
Run 800 meters
10 rounds of the couplet:
Knees to elbows, 10 reps
Hug-a-twinky, 10 reps
Run 800 meters
(Mick 17.02, Cliff 17.12, Karen 18.03, Hulk 19.23)
Hug a Twinky/Gag a Giant – Yes, it’s an odd name. This is for lower back, hamstrings, and glutes. usually done on a vaulting horse, lie down so that your legs are dangling and the edge of the vault is at your lower abs. Lift your heels as high as you can, so that you are esentially standing on your chest, lower slowly. Some other object can be substituted for the vault. (The gag a giant term comes from the new vault).
Post time to comments.
Already purchased!! Our first purchase for the box from the fundraiser.
10 Pairs of Rogue collars and 10 Rogue speed ropes!!
looks like a sic wod… great idea to use the boxes and the bench press benches for the hug a twinkys mick.. see you in the morn
Hug a Twinkie hehe
Got 7 set up before I left tonight, should be fun!!
5.30am
Shano.G 20.13 rxd
Lauren 21.13 rxd
Carlie 23.20
Jenni.P 22.40
Lisa 24.58
Jenny.M 22.10
Matty.L 21.10 rxd
Mel.P 22.39
Harro 21.40 rxd
9.15am
Mick 14.48 rxd
Cliff 24.42 rxd
Jason 18.55
Stevo 19.00
Chase 23.25
J.D 25.01
Crossfit 24.52
Matty.F 22.04
Richo 27.22
Bianca 16.43
Kurt 24.18 rxd
Corina 21.16
Issy 22.28
Sue 18.05 (mod)
5pm
Livdogs 17.55
Paula 26.58
Gill 18.55
Lauren skills
Jayden 17.44
Ryno 13.58 rxd
Rob 28.46 rxd
Beck 18.16
Hayley 17.47
Alli 20.33
Smokin 16.50
Flick 24.08
Tanners 18.37
Kristen 22.20
6pm
J.F.K 16.16
Harro 17.53
Aido 13.20 rxd
Shano.C 14.06 rxd
Stu 16.28
Karen 17.09 rxd
2 things about this wod:
1. I will be laughing every time I go to do the “Hug a twinky” just becasue they sound so funny!!
2. They are going to kill my glutes which are already so sore from the lunges the other night, yaaay for my ass hahaha
haha nice Tanners!!
Well done to both morning crews this morning, a lot of fun had with this one.
Awesome wod guys! Make sure you get in and give those Hug-a-twinkies a go 🙂
A suggestion would be to tape your hands for the knees to elbows
Thanks heaps for the extra support on the home stretch this morning guys it was great 🙂
Smashing time Mick!!!
Cheers Kazzba, looking forward to seeing the sticksy’s and Ryno eat that up tonight!!
Just wanted to say how well Lisa, Carlie and Jenni.P have been going in the early morning sessions. You have all come such a long way in such a short time. Keep it up girls, great to see your consistency in your training as well!!
What a week and a half it has been spiderman!!Now the hug a twinky!! I am certainly taking on a whole new education!!!
Thankyou for all your help I appreciate it!!!
Whats on Friday? How about Hail a taxi !!!!!!! Or the Nursing home courtesy bus!!!
Great numbers for the morning, no doubt the evening crews will match it1
Grinding it out in the “Garage” this evening;
Wod 1: 3 rounds
8 deadlifts 97kg (all the weight i own)
150 metre spint in the street (hills involved)
Wod 2: 10 rounds of steap incline hill sprints
My workout for today-row 2.5km and bike 2.5km – time 15.09
Big thank you to Joefor running the 800 with me and getting me sprint in my first RXD in two months, thanks Joe
Well done Robriguez, great to see u back in the swing of it all again!!