21.1km Half Marathon
Run or Row – It’s your choice!
In case you are wondering, that will be 52.7 laps of the 400m run!
You may wish to give yourself a bit of extra time, as you may not be done within the hour!
Good luck!
Just kidding…..here is your real WOD!
A. Back Squat
- 5-5-5
B. For time:
- Row 1km then straight into
- Run 1km
Time is total time taken for the 1km row & run combined.
Reggie; 90kg / 7.57
Callum; 65, 70, 75 / 9.28
Teisha; 30, 32.5, 35 / 10.24
Ash; 40, 45, 45 / 9.39
Trav L; 75, 75, 80 / 8.10
Mel w; 27.5, 29.5, 30 / 10.11
Nikki; 28, 30.5, 34 / 11.19
Ash D; 30, 32.5, 35 / 10.45
Keri; 28, 30.5, 34 / 10.04
Marshy; 80, 85, 90 / 7.31
Kate S; 55, 60, 60 / 9.24
Cindy; 33, 40 / 9.54
Liv; 55, 60, 65 / 9.38
Laura; 55, 55, 55 / 10.28
Onna; 35, 40, 45 / 10.05
Gemma; 30, 35, 35 / 9.21
Glen; 60, 62.5, 65 / 8.35
Adella; 35, 40, 40 / 10.10
Suze; 30, 32.5, 35 / 11.15
Anaa; 35, 40, 40 / 11.03
Nath; 60, 62.5, 65 / 9.04
Kath; 20, 20, 20 / 9.47
5pm
Bec j; 32, 35, 37 / 9.04
Sez; 40, 42.5, 45 / 10.21
Jono; 90, 95, 100 / 8.31
Chels; 54, 55, 57.5 / 9.52
Lauren; 32, 35, 37 / 9.36
Lloyd; 90, 95, 100 / 10.02
Candice; 60, 65, 70 / 10.03
Sean; 50, 50, 60 / 8.35
5.30pm
Karis; 55, 57.5, 60 / 10.08
Holly; 35, 37.5, 40 / 10.37
Tyler; 70, 75, 80 / 8.54
6pm
Rob; 70, 75, 75 / 8.44
Peter; 45, 45, 45/ 9.35
JB; 130kg / 8.55
Jae; 27kg / 11.14
6.30pm
Russell; 60, 70, 78 / 9.08
Chris;60, 60, 60 / 8.35
Mat; 80, 85, 85 / 8.43
Leigh; 80, 85, 85 / 8.04
Troy; 70, 70, 70 / 8.35
Angie; 3x20kg / 10.40
Krass; 60, 70, 70 / 8.18
Joe; 50, 50, 50 / 8.50
Neil; 60, 60, 60 / 8.37