Daily WOD

Monday, 15/01/18

The carpark is being surfaced on Monday from 7am so it will be off limits for the rest of the day. Access to the gym will be through the Physio front door. Please ensure your shoes are clean before entering. The line marking will go ahead...

Carpark upgrade.

Members please note that the carpark is being surfaced on Monday from 7am so it will be off limits for the rest of the day. Access to the gym will be through the Physio front door. Please ensure your shoes are clean before entering. The line...

Sunday, 14/01/18 – Rest day.

Saturday, 13/01/18

A) AMRAP in 10 minutes: 20 Situps 20 Alt Dumbbell Snatches (20/15kg) 200m Run B) Partner WOD AMRAP in 10 minutes: Row for Cals - change on the rower every 20 cals - buy in of 5 Thrusters each at the start of every minute (45/30kg) ...

Friday, 12/01/18

A) MOQ 15.1 AMRAP in 5 minutes: 5 Muscle-Ups 10 Cleans (Squat or Power. 70/48kg)   B) AMRAP in 5 minutes: 10m Farmer Carry 5 Pushups   C) AMRAP in 5 minutes: 5 Burpee Box Jumpovers (24/20") 10 OH Lunges (20/15kg) ...

Thursday, 11/01/18

A) Hang Snatch - tech B) Open 17.3 mod As far as possible in 20 minutes: 3 x 6 C2B Pull-Ups 6 Hang Snatches - start at 30/20kg - add 1 C2B Pull-Up to the sets and 10/5kg to the bar after every third round - if you reach failure on the snatch work back down...

Wednesday, 10/01/18

A) Power Clean + Push Jerk + Hang Power Clean + Split Jerk - 12 minutes B) Rotating EMOM for 16 mins: 3 Cleans 50 D-U's 15 Wall Ball (9/6kg) 2 Rope Climbs ...

Tuesday, 09/01/18

0 - 8:00   AMRAP 8 Box Jumps (30/24") 8 KB Swings (32/24kg) 8 Pull-Ups   8:00 - 16:00   EMOM   2 Strict Presses 4 Push Presses   - no racks   16:00 - 20:00   Continue AMRAP ...

Monday, 08/01/18

A) Back Squat 3 x 5 x 80% B) For time: 27 Burpees then 21-15-9 Situps (^T2B) Pushups (^HSPU) ...

Sunday, 07/01/18 – Rest day.