WOD: Friday

Back Squat 3-3-3

Strict Press 3-3-3

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  1. WOD results:
    results: Press/Back Squat

    6.15am:
    Matt: 55kg/110kg
    Big Wave: 75kg/140kg
    Kate: 32.5kg/140kg
    Kala: 22.5kg/40kg
    Bags: 37.5kg/70kg
    Julie: 25kg/80kg
    Bove: 50kg/90kg
    Jake.H: 40kg/60kg

    7.30am:
    “Holbrook”

    Ten rounds, each for time of:
    50kg Thruster, 5 reps
    10 Pull-ups
    100 meter Sprint
    Rest 1 minute

    Post fastest and slowest time of 10 sets.
    Drum: 0.46 – 0.51 rxd
    Russ: 1.02-1.09 rxd
    Chops: 0.58-1.26 (40kg)

    Commando Workout
    For time:
    8 laps around block with 12kg Pack
    then
    8 rounds of:
    Run 400m
    20 Squats
    rest exactly 10 minutes then,
    4 rounds for time of:
    Run 400m
    10 Pull-ups
    10 Lunges with 2 sec bottom hold
    10 Kettlebell Swings, 24kg
    then
    4 laps around the block with a 15kg Sandbag
    Slayer:1:29.50 rxd (25kg sandbag)
    Phantom: 1:33.00 rxd (25kg sandbag)
    Razor: 1:32.00 rxd
    Brett: 1:49.00 rxd (broken bag)

    5pm:
    Julie: 28.5kg/82.5kg
    Brad: 57.5kg/125kg
    Sonya: 30kg/62.5kg
    Adam: 55kg/125kg
    Nikki6: 55kg/130kg
    Slats: 65kg/100kg
    Codey: 16kg/20kg
    Karen: 31kg/75kg
    Jake: 50kg/70kg

    6.30pm:
    Steph: 33.5kg/60kg
    Tania: 30kg/60kg
    Kate.B: 23.5kg/20kg
    Lisa: 25kg/50kg
    Liam: 25kg/70kg
    Yaro:?/80kg
    Alain: ?/80kg
    Daya: 60kg/80kg