WOD: Thursday

Five rounds for max reps of:

1 min Wall ball, 10kg (6kg)

1 min Kettlebell Swings, 24kg (16kg)

Run 400m

Start each round exactly six minutes apart. Your rest period is whatever remains after the run.

Post total reps to comments.

Happy Birthday Red! Here is Red last week on Heard Island. Heard Island is a group of Islands in subantartic waters half way between Australia and Madagascar (see map).

18 Responses

  1. Happy Birthday Red! Miss the training, buddy – but I’m sure there are others that miss you more. Merry Christmas and see you soon. Safe travels.

    1. West Winds
      6.15 am

      3RM Back squat

      Daniel 90 kg
      Anna 80 kg
      Ian 70 kg
      Carolyn 70 kg
      Lisa 50 kg
      Claire 40 kg

  2. WOD results:

    6.15am:
    Mel: 39, 27, 30, 32, 31= 159 (3kg WB) 16kg KB! Nice work Mel.
    Matt: 49, 50, 50, 50, 49= 248 rxd
    Jesse: 46, 47, 45, 37, 35= 210 (6kg WB/RR)
    Brett: 61, 51, 48, 48, 58= 295 (6kg WB)
    DJ Dave: 41, 37, 36, 31, 39= 184 rxd
    Adie: lost her mind…
    Bove: 41, 40, 27, 17, 35= 170 rxd

    7.30am:
    Jules: 46, 42, 42, 44, 43= 217 rxd
    Lukey: 54, 52, 33, 43, 35= 217 rxd

    “Randy”
    35kg Power snatch, 75 reps for time.

    Russ: 5.55 rxd
    Drum: 5.04 rxd

    12 noon:
    Jane: 43, 42, 42, 41, 43= 211 rxd
    Sonya: 38, 35, 34, 33, 35= 175 rxd
    Rowan: 43, 36, 29, 22, 20,= 150 (6kg WB/16kg)
    Phantom: 39, 35, 30, 27, 32= 158 rxd
    Miles: 46, 48, 43, 45, 49= 231 rxd
    Alex: 45, 40, 41, 36, 23= 205 rxd
    Emily: 58, 56, 50, 47, 49= 260 rxd
    Nikki6: 53, 43, 47, 45, 47= 235 rxd
    Max: 61, 61, 62, 62, 60= 304 rxd

    5pm:
    Jake: 56, 48, 36, 44, 39= 223 (5kg/16kg)
    Doc: 53, 49, 41, 42, 36= 221 rxd + 1 beer
    Brad: 42, 38, 30, 20, 24= 154 (6kg/16kg)
    3 rounds for time:
    25 Kettlebell Swings, 16kg
    25 Wall Ball, 6kg
    Row 400m
    Z: 21.06

    6.30pm:
    Razor: 45, 45, 43, 45, 43= 215 rxd
    Brittany: 43, 42, 37, 35, 36= 193 rxd
    Big Wave: 69, 74, 68, 65, 64= 340 rxd
    Julie: 47, 53, 49, 49, 53= 251 rxd
    Heather: 38, 38, 40, 41, 39= 196 (3kg/12kg/sub row)
    Tania: 31, 26, 24, 26, 27= 134 rxd
    Steph: 45, 41, 39, 37, 39= 211 rxd
    Lisa: 48, 48, 47, 45, 46= 234 (3kg/12kg)

  3. 10 Rounds for time of
    15 Reps Kettelbell swings at 24Kg
    15 Reps Sit-ups with a 7.5Kg Plate
    11:24rxd