WOD: Friday

Hang Power Snatch
3-3-3-3-3

Finisher:

4 rounds for time of:
7 Overhead Squat, 40kg (30kg)
14 Ring-dips
21 Box-jumps

Post max load and time to comments.


12 Responses

  1. WOD results:

    Lisa: 3kg / 11.21 (16kg- band)
    Mel: 3kg / 8.48 (3kg/PU)
    Matt: 20kg / 8.40 (30kg)
    Em: 30kg / 15.03 (16kg/band)
    Julie: 32.5kg / 10.08 (orange)
    Alex: 42.5kg / 9.55 (30kg/purple)
    DJ Dave: 30kg / 7.06 (30kg)
    Bove: 40kg / 10.10 (32.5kg/purple)

    8am at Clarence Pool:
    As many rounds as possible in 30 minutes of:
    Swim 100m
    10 Clean & Jerks, 50kg
    10 Burpees

    Slayer: 5+swim+4 (40kg-50kg/in DPCUs)
    Phantom: 5+swim+1 (40kg-50kg)
    Brad: 5+75m Swim (sub C&J with 20 Squats)
    Russ: 5+swim rxd
    Chops: 6+70m swim rxd
    Drum: 6+swim+5 rxd

    Choppsy can swim – he is half fish.

    5pm:
    Callum: 25kg/8.38 (20kg/green)
    Showtime: 25kg/11.48 (25kg/purple)
    Cam: 50kg/ 7.25 (30kg/orange)

    6.30pm:
    Shep: 20kg/10.10 (20kg/purple)
    Lisa: 7kg/10.31 (16kg/purple/16″)
    Le’Roy: 50kg/10.29 (32kg KB/pull-up)
    Steph: 22.5kg/9.27 (22.5kg/pull-ups)
    Tania: 25kg/ 11.13 (20kg/purple)

  2. Starting at 20 reps then walk/run 20m, do 19 reps then walk/run 20m, do 18 reps then walk/run 20m….and so on all the way down to 1, finishing with the 20m walk/run.
    Rules – 1. MUST be a proper burpee. Chest to ground on EVERY rep.
    2. full hip extension when jumping up
    3. must clap above the head at the jump.
    14:29rxd

  3. Who is in for another crack (or first time crack) at Murph before Christmas?
    Chance to try the 100, 200, 300 in a different combo?

    So far – Anna, Adam, Lukey, Marv and Le’roy. Pls add interest and then we can lock a date in.

    1. I am up for the challenge but am seriously concerned about the 200 push ups. Can you organise vests? I reckon the other guys will want one too.

      1. No chance of me with vest…. I’m happy I’ve lost 10kgs!!! Don’t need it back…. Wow I’m sore today…..!

  4. I may be able to score a couple only…. Bove can get some.. we just drop a 10kg plate inside the vest.