Daily WOD

Friday, 24/03/17

A) Front Rack Lunges (off the deck) 10 - 10 - 10 B) 10 rounds for time: 15 Deadlifts (60/40kg) 15 Pushups ...

Thursday, 23/03/17

A) Every 30 seconds for 5 minutes 2 Clusters B) 1600m Row C) 1600m Run - the row and run can be all out efforts for time, or back off the intensity if your body needs it. ...

Wednesday, 22/03/17

For time: 20 - 18 - 16 - 14 - 12 - 10 - 8 - 6 - 4 - 2 Box Jumps (24/20") KB Swings (24/16kg) Situps + 10 (^30) Double Unders at the end of each round ...

Tuesday, 21/03/17

A) AMRAP in 2 minutes: Dumbbell Burpee Power Cleans B) Rotating EMOM for 20 minutes: 10 SDHP 10 Dumbbell Thrusters 10 Pull-Ups 200m Run ...

Monday, 20/03/17

A) Back Squat 8 - 8 - 8 - 5 - 5 - 5 B) AMRAP in 10 minutes: 14 Push Presses (45/30kg) 10 Hang Power Cleans (45/30kg) 6 Lateral Burpees 30 Double Unders ...

Sunday, 19/03/17 – Rest Day

Saturday, 18/03/17

From 6am until 9am we will be running waves every 20 minutes of the Open workout. All non-registered members are welcome to come along and do the workout alongside registered athletes. Weightlifting with Paige will be on at 7am. Open 17.4 AMRAP in 13 minutes: 55 Deadlifts (102/70kg) 55 Wall...

Friday, 17/03/17

A) Heaving Snatch Balance - 10 minutes to build to a heavy single B) Push Jerk 3 x 3 touch and go reps C) Rotating EMOM for 18 minutes 5 x Deadlift + Hang Power Clean + Push Press 4 x Clean + Front Squat + Thruster 2 x 7 Crunches + 7 Leg Raises...

Thursday, 16/03/17

A) Weighted Pull-Ups 3 x 5 - 2 second pause with chin over the bar B) Split Jerk 5 @ 60% 5 @ 70% 3 x 1 @ 80% 3 x 1 @ 90% C) For time: 25 Pushups 200 Double Unders 25 Pushups - 7 minute time cap ...

Wednesday, 15/03/17

A) 0:00 - 7:00 3 rft: 5 Cleans (45/30kg) (^62.5/45kg) 10 HSPU B) 7:00 - 14:00 3 rft: 5 Power Cleans (62.5/45) (^80/60kg) 10 Toes-to-Bar C) 14:00 - 21:00 3 rft: 5 Deadlifts (80/65kg) (^110/80kg) 10 Pull-Ups ...