Daily WOD

Monday, 21/03/16

For time: 40 Box Jumps (24/20") *30-20-10 *Situps *KB Thrusters (50% LH, 50% RH. 1 x 24/16kg) 400m Run *10-20-30 *Pushups *KB Swings (24/16kg) ...

Sunday, 20/03/16 – Rest Day

Saturday, 19/03/16

The program for Saturday will simply be waves of 8 (max, unless non-registered athletes sub out the Row) every 20 minutes starting at 6am prioritising order of arrival. This includes the Barbell Free option which will be the same as 16.4, subbing Kettlebell Swings for...

Friday, 18/03/16

A) 5 rounds for total reps - Max reps Bench Press (.75/.5 x BW) - Row for Cals (30 seconds) B) Bulgarian Split Squat 5 x 10 (5L, 5R) ...

Thursday, 17/03/16

Partner or Team WOD AMRAP in 30 minutes: 10 Power Cleans (50/35kg) (^70/50kg) 10 Burpee Box Jumps (24/20") 3 Rope Climbs 400m Run - The run does not count towards the score. - If working as a pair, Partner A completes as many reps as possible while Partner B runs 400m. When...

Wednesday, 16/03/16

Rotating to the next station every 30 seconds for 30 minutes: 1 Handstand Pushup 20 Double Unders 3 Deadlifts @60 - 70% 4 Dumbbell Power Snatches (1 x 20/15kg) ...

Tuesday, 15/03/16

- Scores for 16.3 must be submitted by 10am Tuesday morning. “The Bear” Complex 5 rounds for max load One round = 7 cycles of the following sequence: Power Clean Front Squat Push Press Back Squat Push Press The bar cannot rest on the ground at any point during the round. ...

Monday, 14/03/16

The beginning of April marks our five years as an affiliate in Salisbury. To celebrate we will be holding an in-house team competition similar to our end of year championships. Currently, the proposed date is Saturday, April 9th. Members are invited to form teams made...

Sunday, 13/03/16 – Rest Day

Saturday, 12/03/16

6am - 9am Open 16.3 AMRAP in 7 minutes of: 10 Power Snatches (35/25kg) 3 Bar Muscle-Ups Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54) Complete as many rounds and reps...