Tuesday 20th May 2014

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

Comments

  1. 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

  2. 3:32, 3:43, 3:51, 3:43, 3:36 as per the norm above

  3. 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)

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