WOD: Thursday

Four sets of:

In five minutes, run 400 meters, and then complete as many rounds as possible of:
3 Pull-ups
6 Squats
9 Sit-ups

Rest exactly 3 minutes between sets.

Post rounds completed in each set to comments.

9 Responses

  1. WOD results:

    6.15am:
    Matt: 5+3+6+2/6+2/6/7+2 rxd
    Lisa.N: 2+3+6+4/3+3/3+3/3+3+6 (jump)
    Kala: 2+3+6/2+3+3/2+3/2+3+6 (jump)
    Bove: 3/3+3/3+3+3/3+1 rxd (first time rxd pull-ups!)

    7.30am:
    3RM Front Squat
    Russ: 90kg
    Chops: 92.5kg
    Anna: 80kg
    Drum: 112.5kg PB

    12 noon:
    Miles: 5+3+6+5/5/4+3+6+7/5 rxd
    Brett: 5+3+6+4/5+3+6/4+3/4+3+6+6 rxd
    Anna: 7/7+1/6+3+6+2/6+3+6 rxd
    DJ Dave: 6+3/6+3+3/6+1/6+3+3 rxd
    Emily: 4+3+6+5/5/4+3+6+2/4+3+6+2 rxd
    Alex: 5+2/4+3+6+1/4+1/4+2 rxd
    Doc: 5+3+1/4/4+2/3+3+6+7 rxd
    Jane: 3+2/3+2/3/3+1 rxd (first rxd pull-ups!)
    Jake: 5+3+6+8/5+3+6+7/5+2/5+3+6 rxd

    5pm:
    Razor: 6+3+1/6+1/6+3/6+3+6+1 rxd
    Cam: 7+3/5+3+6/6+3/6 rxd
    Showtime: 3+3+6+5/3+3+6+1/3+3+2/3+3+6+3 rxd
    Slats: 7+3+6+4/6/6+3/6 rxd
    Shaggy: 3+3+6/4/4/4+1 rxd
    Em: 3/2+3+6+4/2+3+6+5/2+3+1 (green)

    6.30pm:
    Sonya: 3+2/2+3+6+7/2+3+6+4/3+1 rxd
    Tania: 3+3+6+4/3+3+6/3+3+5/3+3+5 (purple)
    Lisa: 3+3+6+2/4+3+1/3/3+3 (green)
    Steph: 4/3+3+6+8/3+3+6+8/3+3+6+7 rxd
    Scott from CFB: 4+3+6/3+3+6+2/3+3+6+1/3+3+6+6 rxd
    Marcus: 7+3+6+1/7+3+6/6+3+2/6+2 rxd
    Heather: 3+3+6+1/3+3+6+6/4/3+3+6+8 (200m/jump/box)
    Jeremy: 3+3+6/3/2+3+6+2/2+3+2 rxd
    Lawrence: 5+3+5/4+3/3+3+6+1/3+3+2 rxd
    Liam: 4+1/3+2/2+3+6+5/2+3+6+4 rxd

  2. Not called the box this morning…new name today: Gas chamber/ oh my gosh who did that. :p

    1. PS Also – Well Done to Alex for realising that the main reason his DU’s weren’t progressing was that the rope he was using was built for a three year old!

        1. Haha and big thanks Anna for pointing out my short comings. I found an armpit length rope at home and got out two in a row! Now too excited to sleep…

          Bloody great job on the pullups Bove and Jane!

  3. Awesome job with your rxd pull-ups Jane and Bove!

    4 rounds, 5 min with 3 min rest between
    Row 400
    3 push ups
    6 squats
    9 sit-ups
    Result: 20 + 3 + 2