12 Sep Tuesday, 13/09/11
Main WOD
Split Jerk
3-3-3-3-3
Between sets row 5 x 1 minute max efforts for distance
Intro WOD
Rowing time trials – 2 x 500m, 2 x 100m
Then 3 rounds for time of:
20 Back Extension
20 Situps
100 skips
httpv://www.youtube.com/watch?v=OD2JFfavmCU&feature=player_detailpage
Jim King
Posted at 09:57h, 13 September6am
Raelene 30-45kg (FS) / 1407m
Jo D 20-35kg / 1403m
Paula 35-50kg / 1381m
Trent 45-50kg / 1499m
Hutch 50-55kg / 1527m (best minute: 319m)
Kat 18-21kg / 1259m (261m)
Christian 40-50kg / 1464m (306m)
Jack 15-20kg / 1317m (266m)
Apologies to the rest of the 6am crew that I did not record your best minute effort.
Jim King
Posted at 21:16h, 13 September5pm
Intro WOD time / best 500m row, 100m row
Paul 6:45 / 1:47.7, 19.5
Declan 8:41 / 1:58.9, 20.2
David 10:31 / 1:41.0, 18.2
Reece 8:45 / 1:43.3, 18.2
Gordon 8:10 / 1:52, 20.4
Scott 9:58 / 1:52.6, 19.4
Christian 25:08 (yesterday’s WOD modified)
6pm
Jess 35-42.5kg / 1347m (best minute: 272m)
Robyn 15-22.5kg / 1224m (251m)
Ru 40-60kg / 1625m (337m)
Ali 25-30kg / 1310m (270m)
Megan 30-45kg / 1450m (296m)
7pm
Jim 70-80kg / 1632m (332m)