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.

For time:
21 Overhead Squat, 40kg/30kg
21 Pull-ups
Run 800
15 Overhead Squat, 40kg/30kg
15 Pull-ups
Run 400
9 Overhead Squat, 40kg/30kg
9 Pull-ups
Run 200

Post time to comments.

8 Responses

  1. Is there a performance development session on this morning (Monday) or am I imagining things?

  2. WOD results:

    6.15am:
    Margarita: 12.46 (stick/jump)
    Austin: 11.33 (10kg)
    Linds: 14.20 (25kg/orange)
    Hilux: 14.23 (20kg/blue)
    Razor: 10.42 (30kg)
    Sarah: 14.48 (16kg/purple)
    Adam.H: 12.25 (30kg)
    Sandy: 9.52 (30kg)
    Dancey: 12.13 (20kg/blue)
    Alex: 12.59 (30kg)
    Tasha: 15.10 (25kg/green)
    Tommi.G: 10.35 (35kg)
    Leisha: 13.57 (16kg)
    Bove: 13.42 (30kg)
    Ant: 13.11 (16kg/blue)
    Massive: 13.05 (30kg)

    Fantastic Overhead Squats by the morning crew – “I like!”

    7.15am Performance Development:
    “Bull”
    2 rounds for time of:
    200 Double-unders
    50 Overhead Squats, 60kg/40kg
    50 Pull-ups
    Run 1.6km

    Chops: 53.10 (40kg)
    Lukey: 45.56 (20kg)
    Tom: 54.23 (50kg)
    Julie: 47.39 (36kg)
    Alice: 50.00 (25kg/orange)
    DJ Dvae: 51.58 (50kg)
    Matt: 43.29 (40kg)

    8.30:
    “Carse”
    21-18-15-12-9-6-3 reps for time of:
    Squat clean, 42.5kg
    Double-under
    Deadlift, 85kg
    24″ Box jump
    Begin each round with a 50 meter Bear crawl.

    Drum: 31.02 rxd
    Red: 42.45 rxd

    12 noon:
    Jono: 13.26 (25kg)
    Phantom: 12.13 (25kg)
    Eve: 13.11 (20kg)
    Nic: 10.51 (20kg)
    The Hoff: 12.11 (20kg)
    Leandra: 15.21 (20kg)
    Ash: 10.47 (25kg)
    Jak: 12.31 (20kg/Push-ups)
    Sanch: 15.41 (20kg/row)
    Mark.M: 14.40 (20kg)
    Jason: 13.01 (20kg)
    Rochelle: 14.14 (3kg/jump/400m)

    4.20pm:
    Weg: 11.19 rxd
    Cam: 9.45 rxd
    Slats: 9.54 (25kg)
    Tan: 15.25 (20kg/orange/row)
    Joel: 14.10 (20kg)
    Mike: 14.29 (20kg/green)
    Codi: 13.15 (25kg)
    Rowan: 14.22 (20kg/green)
    Showtime: 14.19 (30kg)
    Disco: 15.45 (20kg/green)
    Mitch: 12.10 (16kg)
    Hristo: 13.24 (20kg/green)
    Jacqui: 16.04 (7kg/purple)
    Clair: 17.30 (20kg/green)
    Ed: 13.30 (20kg/orange)
    Rod: ?
    Le’Roy: 11.19 rxd
    Lauren: 15.13 (7kg/green/row)
    Liam: 14.03 (30kg)
    Big Wave: 10.25 rxd

  3. 6.15am Zap D’port

    14.13 (30kg)

    (excuses…. waiting for the bloody treadmill to fire up between runs, tried leaving it running but it auto shuts down after 45sec with no weight on it grrr). Am over commercial gyms

  4. Kyle @ home:

    500 double unders for time.
    Each time you break perform 5 push-ups. -gotta get that goat >.<

    Finisher: Tabata Hell….
    Tabata Dumbell Thrusters – 13 -7
    Tabata Hollow Rock
    Tabata Prone
    Tabata Superman