WOD: Monday

Reminder: the 5.30pm and 6.40pm Sessions will not be on tonight to encourage maximum attendance at the Optimal Health and Performance Nutrition Lecture.

Take 20 minutes to work on Clean technique and build to a heavy Squat Clean, then;

As many rounds as possible in 7 minutes of:
5 Squat Cleans, 60kg/40kg
10 Bar facing Burpees

Post time to comments.

8 Responses

  1. 8am Oceana:

    “Santiago”

    Seven rounds for time of:
    35 pound Dumbbell hang squat clean, 18 reps
    18 Pull-ups
    135 pound Power clean, 10 reps
    10 Handstand push-ups

    Jimmy: 54.10 rxd

    I thought it was 8 rounds and realised i didnt have enough time to complete the whole WOD as I had clients coming at 9am. Thought i finished 1 round short but when i logged onto dot com i was freakin stoked 🙂

  2. Hey Jimbo, I understand but cannot believe how long it takes, will do tonight at CFWX. Standby!

  3. 10am Oceana

    12min AMRAP

    7 Power Cleans 60kg (40kg)
    7 Bar Facing Burpees
    100m Sprint

    Alli: 6 rounds (30kg)
    Candy: 6+7+6 (30kg)

  4. WOD results:

    6.15am:
    Margarita: 5 (16kg hang)
    Razor: 4+5+3 (50kg)
    Dancey: 3+5 (40kg)
    Sarah: 3+5+8 (30kg hang)
    Austin: 3+4 (30kg hang)
    Hilux: 2+5+5 (40kg hang)
    Chops: 4+5+6 rxd
    Julie: 5+5+2 rxd
    Linds: 4+5+5 rxd
    Jak: 3+5+9 (30kg hang)
    Alex: 4+1 rxd
    Matt: 4+2 rxd
    Simon: 4+1 (50kg)
    Leisha: 4+5+3 (30kg hang)
    Massive: 4+5 (50kg)
    Tom.A: 5+3 (30kg hang)
    Bove: 3+5 rxd
    Lisa.N: 3+5+3 rxd
    Tommi.G: 4 rxd
    Ant: 6+3 (16kg hang)

    7.30:
    3RM Deadlift
    Redd: 155kg
    Drum: 172.5kg
    Russ: 140kg
    Anna: 105kg
    Slats: 150kg

    AMRAP 5 min:
    5 Deadlift, 120kg
    5 Muscle-up

    Drum: 6+5+1 rxd
    Russ: 3 rxd
    Red: 3+5+5+1 (dips/PU)

    12 noon:
    Lauren: 5+5 (22.5kg hang power)
    Jacqui: 4+3 (25kg hang)
    Phantom: 3+5 rxd
    Shaggy: 4+5 (50kg)
    Kristen: 3+3 (30kg)
    Sanch: 3+5 (30kg)
    Eve: 4 rxd
    Jerka: 3+5 (55kg)
    Rob: 4 (50kg)
    Slats: 4+5+1 rxd
    Slayer: 4+5+8 rxd
    Lex: 4+5 (50kg)

    4.20pm:
    Tan: 2+5+6 rxd
    Showtime: 3+3 rxd
    Disco: 3+3 (50kg)
    Rod: 8+5 (20kg hang/sit-up)
    Joel: 4+5+9 (40kg hang)
    Big Wave: 5+3 rxd
    Kempy: 4+5 (30kg hang)
    Sarah.R: 2+4 (30kg hang)
    Jono: 3+4 (50kg)
    Weg: 4+2 rxd
    Codi: 4+5+3 (40kg)
    The Hoff: 3+5+4 rxd
    Emily.R: 3+5+8 (35kg)
    Em: 2+5+5 (30kg)
    Shell: 3+5+3 (30kg hang)
    Jason: 3+3 (50kg)
    Le’Roy: 4+5+9 rxd
    Paddy: 4+2 rxd
    Leandra: 3+2 rxd
    Nic: 3+3 rxd
    Cam: Mobility

    5.30pm:
    2km Row
    Mitch 7.49
    Mark.M: 8.42