A. Deadlift
3-3-3
B. Petranek Baseline
- 500m Row
- 40 Air Squats
- 30 Sit-ups
- 20 Push-ups
- 10 Pull ups
This was the first official WOD we ever did at CFQ over 6 weeks ago, so I will be very interested to see your progress. If you would like to view your time from Jan 7th, see the comments section below. For those of you who were not here for that WOD, this is a great baseline workout to track your progress.
No time for sips from the drink bottle in this WOD, this is a flat out smashfest – as fast as possible!
Brett – 140, 150, 160 / 5.59 (Blue)
Char – 90, 90, 90 / 6.26 Rx
Brig – 70, 70, 70 / 7.17 (Red & Yellow (7)/ Red & Orange (3))
Reggie – 80, 80, 90 / 5.22 (Orange)
Paul M – 60, 70, 80 / 5.33 (Red)
Tony – 100, 100, 100 / 5.12 (Red & Orange)
Rach – 50, 55, 55 / 5.47 (KPU, Red & Orange)
Char – 80, 80, 90 / 6.20 Rx
Adam – 120, 140, 150 / 4.46 Rx
Lloyd – 60, 80, 85 / 6.14 (Orange/Yellow)
Ramon – 60, 60, 60 / 5.58 (KPU, Red & Yellow)
Mel W – 25, 25, 25 / 6.03 (KPU, Red & Yellow)
Candice – 45, 45, 45 / 5.46 (KPU, Blue & Orange)
Nico – 90, 90, 90 / 8.58
Mel – 80, 90, 90 / 6.38
Bec – 80, 90 (2), 80 / 5.24 Rx
Amy – 45, 45, 45 / 5.40 (Red)
Nick – 100, 100, 120
Trav – 80, 90, 100 / 4.58 Rx
Brad – 50, 50 ,60 / 6.28 Rx
Leigh – 100, 100, 100 / 7.43 Rx
Liz – 30, 40, 50 / 6.42 (KPU, Blue)