WOD Wednesday 16/01/2013

Complete as many rounds and reps as possible in 12 minutes of:
15 Deadlift, 70kg (50kg)
15 Deficit push-ups, hands on 10kg plates
15 Box jumps, 24″ (20″)

Post load, rounds and extra reps completed to comments.

Martin getting through his rope climbs!!

31 Comments on “WOD Wednesday 16/01/2013

  1. Great technique Martin…no wonder you got through it…

  2. That was an awesome effort from you the other morning Marty – 15 rope climbs is tough for anyone, and you hadn’t done them before! Well done buddy :)

  3. Well done Martin, I felt every one of them rope climbs.

  4. Awesome effort Martin to do 15 and you had never done them before!!!

  5. 5.30am
    Livdogs 3+10 rxd
    Paula 3+24 rxd
    Chazza 4+17 (30)
    Troy 4+15 (40)
    Steven 3+31 (40)
    Shano.C 4+3 rxd
    Wog 7rds (mod)
    Matty.F 4 rxd
    Lisa 3+25 (30)
    Cathy 3+40 (40)
    Lynne 3+22 (mod)
    Megan 4+12 rxd
    Alan 5+40 (70) mod
    Mel.P 4+8 rxd
    Locky 6+30 rxd
    Ellen 3+40 (30)

    9.15am
    Mick 7+1 rxd
    Cliff 5+7 (70) mod
    Sue 3+19 (40)
    Stevo 3+38 rxd
    Martin 3+21 (40)
    Jen.K 4+9 (30)
    Brenno 4 (50)
    Larns 3+20 (40)
    Corey 5+4 rxd
    Paul.G 4+15 (50)
    Tamara 3+2 (20) mod
    Jenny.B 4+15 (30)
    Jaydoss 4+36 (50)
    Bryce 4+38 (40)
    Mitchy 3+42 rxd
    Simmo 5+35 rxd
    Call 5+15 rxd

    Well done both morning crews, no ego just technique, quality and efficiency, Legends!!

    4.45pm
    Jacob 3+25 (20)
    Aido 6+2 rxd
    Mel.Z 2+39 3xd
    Lyndal 5+18 mod
    Loz 5+30 mod
    Brooke 4+26 rxd
    Kurt.N 4+15 rxd
    Harro 4+32 rxd
    Pitas 3+16 (20)
    Corina 3+15 rxd
    Brucey 4+33 rxd
    Stu 5+10 rxd
    Hayley 4+1 rxd
    Alana 5+4 rxd
    Keiffy 5+22 rxd
    Heidi 4+15 (30)

    6pm
    Rach 3+5 (50)
    Sarah 4 (20)
    Tanners 5+1 mod
    Smokin 5+31 rxd
    Bianca 5+17 rxd
    Pete 5+26 rxd
    Kelly 3+2 (20)
    Justin 5+42 rxd

  6. 5 x 250m wild horse mountain hills 25 minutes. It was supposed to be 10 x Arthur street but I obviously overestimated how far Arthur street is as that was hardcore. Dogs couldn’t have survived anymore in this heat either . Will do Arthur street next time

    • My dog just spewed. And the other one refused to get back in the car after a swim in the creek. I’m a terrible mother.

    • Whoa B!! WHM is one steep incline!! Much tougher than AS. Well done to get through 5!! I would take AS over WHM any day!!

  7. Thanks again to 4551. And props tp Paula to for stickin in wIth me.

  8. Awesome coaching session this morning mick!! Thankyou!! Will keep practicing but hopefully it has finally clicked!!

    • Great to see your improvements today Jen and cashing in for choosing quality over quantity!!

      Awesome and well done mate

  9. Work wod. Done this wod when I was back home on rest day so taking today as a rest day and doing mobilty. 5+44 RXD . Spewin!!! 1 rep off 6 rounds.

  10. Did the WOD at Crossfit224 melbourne.

    20 min AMPRAP

    1 wall climb
    1 bear complex 45kg
    200M run

    2 wall climb
    2 bear complex 45kg
    200M run……then 3 then 4 etc etc…..

    6 full rounds rxd

    I hate wall climbs who the f….ing hell keeps putting these into a WOD….4551 Athlete top score again :-)

  11. Wod today – 2km row as a warm up and then a weight session of 5 rounds of 10 of bench press, incline press and lat pull downs

  12. No pull-up bar mr Bonney or that’s what I would have done

    • I thought I taught u about machines and how shite they are!!?!??? If in doubt and don’t have the equipment do a burpee I say ;)

      On another note, great to see your wodding consistently mate ;)

  13. Today’s WOD
    12min AMRAP
    15 weighted sit ups (18kg)
    15 deficit push ups (10kg plates)
    15 box jumps (24″)
    5+15

  14. Great improvements in that deadlifit technique this arvo and night guys, well done!