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!!
Great technique Martin…no wonder you got through it…
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 🙂
Was a awesome effort! Nice one Martin.
Well done Martin, I felt every one of them rope climbs.
Awesome effort Martin to do 15 and you had never done them before!!!
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
Awesome score Bonney – it’s your workout 😉
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!!
Wow steel 4 hill sprints of wild horse mountain that impressive.
Thanks again to 4551. And props tp Paula to for stickin in wIth me.
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
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.
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 🙂
Yeah. You’re awesome dad!
Nice Work Tom Tom!! Woof!!
Represent Tommy 😉
Hahaha thanks guys,,,,,,
Good on ya dad! 🙂
Well done Tommy I feel the same about burpees!!!!
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
Aaaaaah all good Scott I know u meant pull-ups!
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 😉
I love doing burpees……….. Said no one ever 🙂
Wrong!!!!!!!
Cliff Davis did
I like Burpees…
Today’s WOD
12min AMRAP
15 weighted sit ups (18kg)
15 deficit push ups (10kg plates)
15 box jumps (24″)
5+15
Great improvements in that deadlifit technique this arvo and night guys, well done!