Daily WOD

Mobility 6.45-7.30am, 7.30-8.15am Weightlifting 9.30-10.30am WOD "Wilmot" 6 rounds for time: 50 Squats (Scale/mod: lunges, Bulgarian squats, Pistols, Box Stepups) 25 Ring Dips (Scale/mod: Box dips, pushups, Mt Climbers) httpv://m.youtube.com/watch?v=QE_lT67CKkY...

If you are heading off to Tough Mudder on Saturday and you would like to car pool, be at the gym at 6.30am. - Deadlift 2 x 5 x 85% 2 x 3 x 90% 1 RM - For time: 30 SDHP (40/30kg) 800m Run 30 SDHP (40/30kg) httpv://www.youtube.com/watch?v=rR5w2rhDU4s...

MOBILITY 6.15pm - 7.00pm "Angie" 100 Pull-ups 100 Pushups 100 Situps 100 Squats or Snatch 1 RM TK muscle-up ...

EKKA SHOW HOLIDAY Open Gym 4 - 6pm No other classes 800m Row Then 3 rounds of 15 Toes-to-Bar 10 Power Snatch (50/35kg) 5 Overhead Squat (50/35kg) 800m Run ...

Wednesday 14th  EKKA Show Holiday 4pm – 6pm Open Gym – There will also be a WOD posted No other Classes WOD 2 x 8 minute AMRAPS 1) 3 Cleans (80/55kg) 7 Deficit Pushups 11 V-Ups 2) 3 Muscle-Ups 7 Box Jumpovers (24") 11 Wall Ball (10/7kg) httpv://www.youtube.com/watch?v=mlVrkiCoKkg...

Wednesday 14th EKKA Show Holiday 4pm - 6pm Open Gym - There will also be a WOD posted No other Classes WOD - 2 rounds for time (5 minute time cap): 40 Double Unders 20 Push Press (20/15kg) 10 KB Swings (24/16kg) - Press 2 x 5 x 80% of 1RM 2 x 3 x...

On the Ekka Show Holiday - Wednesday, 14th - there will be an Open Gym session between 4 and 6pm. There will be a suggested workout on the board. All other classes are cancelled for that day.  ...

MOBILITY 6.45-7.30am 7.30-8.15am WEIGHTLIFTING 9.30-10:30am WOD A) “Mary” AMRAP in 20 minutes: 5 Handstand Pushups 10 Pistols (One-legged Squats) 15 Pullups or B) AMRAP in 20 minutes: 5 Thrusters (45/30kg) 10 Lateral Burpees 15 Situps 30 Double Unders httpv://www.youtube.com/watch?v=_VjQx3rAs2A...

3 x 5 minute stations 1) Row for max calories 2) For time (5 minute time cap) 21-15-9 Deadlift Box Jumps 3) For max reps of Cannon Curls 10m Burpee Broad Jumps 10 Cannon Curls 10m Bear Crawl [caption id="attachment_4641" align="aligncenter" width="512"] Chakkerz.[/caption]...

MOBILITY 6.15pm - 7.00 pm - Back Squat 2 x 5 x 85% 2 x 3 x 90% Find 1RM - Bonus work will be offered for those finishing early. httpv://www.youtube.com/watch?v=GEWGtzG3u8Q...

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