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