HOME
TIME TABLE
COACHES
CLASS BOOKINGS
WOD
CONTACT
ABOUT US
More
July 12, 2018
A) 10 Min EMOM
Power Clean
Low hang squat clean
Split Jerk
Use a challenging weight
B) For time;
60 Wall balls @ 9/6
400m Run
20 Burpee plate jump
C) Not for time;
30 strict pull ups
*every time you break complete 5 HSPU
July 11, 2018
A) 10 mins practice one of the following;
Kipping pull ups
Butterly pull ups
Bar or Ring MU
B) 20 min AMRAP
1 round o Cindy
50 DU or 100 SU
300m run
C) Not or time;
60 Hollow rocks
July 10, 2018
A) 12 Mins work to a heavy “stop” deadlift triple.
B) 10 rounds for time (5 rounds each, you go, I go - round or round)
9 T2B
6 Bar facing burpee
3 GTOH @ 80/55
July 9, 2018
A) 12 mins to find a max power snatch
B) 3 x 3 min AMRAPs
Run 300m
5 Power snatch @ 60/40
Max Press ups in time remaining
Rest or two minutes between AMRAPs
July 8, 2018
A) 5 x 3 Back squat
*ascend weight throughout the 5 sets
B) 10 Rounds or time
15 Wall balls @ 9/6
30 DU or 60 SU
June 20, 2018
30 min EMOM
40/20 (work/rest)
Bike / Ski
Burpee bar touch
Ab mat sit ups
Row / bike
Press ups
OH Squat @ 20/15
Row / row
DU
WOD 13 Jul 18
WOD 12 Jul 18
WOD 11 Jul 18
WOD 10 Jul 18
WOD 9 Jul 18
WOD 21 Jun 18
WOD 19 Jun 18
June 18, 2018
WOD 18 June 18
June 17, 2018
14 Jun 18
June 13, 2018
WOD 13 Jun 18
June 12, 2018
WOD 11/04/17
April 10, 2017
July 2018 (5)
June 2018 (8)
May 2018 (9)
April 2018 (16)
March 2018 (16)
February 2018 (12)
January 2018 (22)
December 2017 (14)
November 2017 (9)
October 2017 (15)
September 2017 (33)
August 2017 (36)
July 2017 (42)
June 2017 (40)
May 2017 (44)
April 2017 (21)