Tuesday 20th May 2014

May 19, 2014 By 3 Comments

RUN 

5 x 800m Run

2 mins rest in between

**Ps I took a screen shot of the fully booked AM class, so I will notice if you bail after seeing the WOD. 

 Finisher: 100 x Russian Twists (15/20kg plate)

Finishers will start appearing on the schedule more regularly. These are not necessarily included in the coached part of the WOD but can be done after class on your own before you start rolling out. While it is not compulsory, these will focus on building your core stability & strength. 

yes WOD

Filed Under: WOD

Comments

  1. Admin says:
    May 20, 2014 at 10:30 am

    6am
    Ash; 3:47 / 3:44 / 3:48 / 3:49 / 3:36
    Paul; 3:05 / 3:04 / 3:10 / 3:10 / 3:03 / row
    Kate S; 3:49 / 3:49 / 3:57 / 3:57 / 3:47
    Liv; 3:33 / 3:33 / 3:37 / 3:45 / 3:45 / 3:44
    Keri; 4:07 / 3:52 / 3:57 / 4:03 / 4:00
    Nikki; 5:03 / 4:52 / 4:40 / 4:55 / 4:59
    Kat C; 3:55 / 4:02 / 3:58 / 4:01 / 3:54
    Rod; 3:32 / 9:15 / 15:06 / 20:50 / 26:26
    Sal; 3:38 / 3:28 / 3:36 / 3:23 / 3:35
    Teisha; 4:04 / 3:56 / 3:54 / 3:45 / 3:54
    Marie; 4:00 / 3:50 / 3:47 / 3:43 / 3:50
    Simon; 3:25 / 3:00 / 3:08 / 3:22 / 3:35 (25:02)
    Laura; 3:23 / 3:40 / 3:47 / 3:48 / 3:45
    Cindy; 3:52 / 4:05 / 3:57 / 4:17 / 4:27

    Reply
  2. Rod says:
    May 20, 2014 at 9:01 pm

    3:32, 3:43, 3:51, 3:43, 3:36 as per the norm above

    Reply
  3. Admin says:
    May 22, 2014 at 7:31 am

    9.30am
    Sarah; 4min, 4.01, 4.06, 4.20, 4.07
    Suzanne; 4.20, 4.24, 4.41, 4.48, 4.41
    Onna; 4.09, 4.04, 3.55, 3.59, 3.48
    Sharon;4.09, 4.11, 4.06, 4.11, 4.06
    Gaby; 4.15, 4.18, 2.19 (500m row), 1.59 (500m row)
    Adella; 4.06, 4.00, 4.01, 4.02, 3.55
    5pm
    Lloyd; 4.05, 4.30, 5.00, 5.27, 4.11
    Nath; 3.16, 3.40, 3.49, 3.48, 3.45
    Lauren; 3.45, 3.55, 3.10, 3.21, 3.59
    Josh; 24.30..
    Candice; 3.54, 4.14, 4.30, 4.36, 4.46
    Chels; 3.33, 3.56, 4.07, 4.09, 3.58
    Hol; 3.46, 4.04, 4.20, 4.32, 4.39
    5.30pm
    Tyler; 3.53, 4.06, 4.08, 4.11, 3.50
    Kate Spence; 3.59, 4.09, 4.24, 4.23, 4.00
    Bec J; 3.15, 3.20, 3.23, 3.26, 3.22
    Jules; 3.43, 3.55, 3.59, 4.00, 4.00
    Mel; 2.45, 2.55, 2.59, 3.00, 3.00
    John; 3.10, 3.14, 3.12, 3.14, 3.14
    Karis; 4.14, 4.26, 4.17, 4.32, 4.22
    Bec; 3.17, 3.20, 3.21, 3.27, 3.26
    6pm
    Kate; 4.22, 4.12, 4.35, 4.19, 4.11
    Mac; 3.27, 3.40, 3.41, 3.44, 3.29
    Krass; 3.01, 3.05, 3.37, 3.35, 3.14
    Dave; 3.18, 3.12, 3.09, 3.02, 3.10
    Rach; 3.54, 3.53, 4.00, 4.02, 3.58
    Leigh; 3.19, 3.00, 3.31, 3.43, 3.30
    Emma; 5.00, 4.42, 4.48, 4.57, 4.53
    Mark; 3.13, 3.02, 3.17, 3.08, 3.03
    JB; 3.28, 3.47, 3.47, 3.52, 3.56
    Sharni; 2.20, 2.15, 2.35, 2.38, 2.28 (400m)

    Reply

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