WOD: Monday

Overhead Squat 3-3-3-3-3

Finisher: max overhead squat at 50% Body Weight

Post loads and reps to comments.

4 Responses

  1. WOD results:

    6.15am:
    Julie: 50kg/22@30 (50%)
    Big Wave: 82.5kg/23@50kg (50%)
    DJ Dave: 60kg/35@40kg (50%)
    Razor: 32.5kg/8@30kg (50%)
    Leisha: 3kg Bar work
    Alex: 55kg/20@37.5kg (50%)
    Matt: 60kg/19@45kg (50%)
    Lauren: 3kg barwork/10@ 3kg
    Bove: 47kg/8@45kg (50%)

    7.30am:
    In 15 minutes Run 800m and in the remaining time find your heaviest Clean & Jerk.
    Rest 2 minutes.
    As many rounds as possible in 12 minutes of:
    100m Sandbag Carry, 25kg
    20 Burpees
    (Score is Clean & Jerk weight x burpees achieved in AMRAP.)
    Rest 5 minutes.
    “Karen”
    150 Wall ball shots for time, 10kg (6kg)

    Drum: 110kg x 126 = 13860/6.59 rxd
    Lukey: 70 x 97 = 6790/12.19 rxd
    Russ: 82.5kg PB x 120 = 9900/12.02 rxd
    Chops: 85kg x 104 = 8840/9.43 rxd

    8.30pm:
    “Half Cindy”
    Webster: 6+2 (blue/knees/box)

    12 noon:
    Anna: 40kg
    Brad: 20kg/25@20kg (20%)
    Richo: 50kg/12@40kg (40%)
    Sandi: 35kg/12 @32.5kg (50%)
    Doc: 55kg/10@40kg (45%)
    Emily: 42.5kg/15@30kg (50%)
    Russ: 75kg/32@35kg (50%)
    Jane: 32.5kg/8@32.5kg (50%)
    Slayer: 47.5kg/8@40kg (50%)
    Kate.B: barwork/11@ practice bar

    5pm:
    Sonya: 25kg/6@25kg (40%)
    Nick: 16kg Bar work
    Le’Roy: 50kg/6@42.5kg (40%) – welcome back mate!
    Cam: 60kg/30@42.5kg (50%)
    Codey: 16kg bar work
    Brett: 35kg/6@35kg (30%)
    Slats: 35kg/5@35kg (35%)
    Yaro:40kg/4@37.5kg (50%)
    Showtime: 35kg/15@30kg (30%)
    Bags: 40kg/7@40kg (50%)
    Slayer: tabata row/mobilty

    6.30pm:
    Lisa: 28.5kg/15@22.5kg (40%)
    Rowan: 3kg bar work
    Tania: 35kg/8@32.5kg (50%)
    Eve: 26kg/5@26kg (40%)
    Jake: 47.5kg/16@36kg (50%)
    Liam: 20kg/11@20kg (30%)
    Scott: 47.5kg/16@36kg (50%)
    Steph: 32.5kg/3@30kg (50%)
    As many rounds as possible in 15 minutes of:
    Row 250m
    15 Kettlebell Squats, 16kg
    Karen: 6+100m rxd/shoulder rehab