WOD: Monday

Overhead Squat 5-5-5-5-5

then;

10 rounds for time of:
10 Pull-ups
10 Ring-dips

Post load and time to comments.


5 Responses

  1. WOD results:

    6.15am:
    Bove: 40kg/14.44 (green)
    Alex: 42.5kg/18.03 (purple)
    Julie: 42.5kg/18.57 (purple)
    Ange: bar work/11.34 (jump/knees)
    Lisa.N: bar work/10.40 (jump/knees)
    Em: 35kg/11.38 (sit-ups/knees)
    DJ Dave: bar work/14.21 rxd
    Matt: bar work/13.51 rxd
    Bags: bar work/9.26 (blue/PU)
    Chops: 45kg PB!

    7.30am:
    Tabata Weighted pull-up, 15kg dumbbell
    Rest 1 minute
    Tabata Weighted squat, 20kg plate
    Rest 1 minute
    Tabata Weighted ring dip, 15kg dumbbell
    Rest 1 minute
    Tabata Deadlift, 75kg barbelll

    The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
    Tabata score is the least number of reps performed in any of the eight intervals.

    Russ: 4/12/6/12= 34 rxd
    Chops: 3(10kg)/8/4(BW)/5= 20
    Drum: 4/11/3/6= 24 rxd

    Russ smoked this WOD!

    12 noon:
    Razor: 20kg/12.54 rxd
    Shaggy: 25kg/11.06 (orange/purple/blue/PU)
    Kate.B: bar work/14.50 (green/PU-knees)
    Phantom: 25kg/13.26 (orange)
    Em: 40kg/17.29 (purple)
    Jane: 16kg/14.29 (green/green)
    Lukey: mobility/13.44 rxd
    Lisa: 30kg/11.14 (blue/purple)
    Sonya: 16kg/15.11 (green/PU)
    Russ: 65kg/8.46 rxd

    5pm:
    Meegan: Mobility/17.41 (green/purple)
    Chops: 45kg/16.06 (orange
    Kala: 16kg/19.17 (blue/knee)
    Callum: 25kg/16.55 (purple)
    Doc: 40kg19.20 (green/purple)
    Le’Roy: 55kg/15.53 rxd

    6.30pm:
    Cam: 57.5kg/8.25 (orange)
    Steph: 29.5kg/13.17 (PU)
    Tania: 27.5kgPB/13.38 (purple/green)
    Daya: 55kg/13.40 (orange/purple)
    Adam: 57.5kg/13.13 (orange)

  2. West Winds 2.30pm

    Tabata Weighted pull-up, 7kg dumbbell
    Rest 1 minute
    Tabata Weighted squat, 16kg kettlebell
    Rest 1 minute
    Tabata Weighted ring dip, 7kg dumbbell
    Rest 1 minute
    Tabata Deadlift, 57kg barbell

    The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
    Tabata score is the least number of reps performed in any of the eight intervals.

    Anna: 2/13/3/7 = 25

  3. Hey Anna, good work came in today at lunch to train with you, it’s all good hopefully see you tomorrow mate!

    1. Can never train Monday in town – too much work on in Wooders. Doing 5 pm tomorrow – maybe see you?