Daily WOD

Either A) "Holbrook" or B) "Wittman" A) "Holbrook" 10 rounds for time: 5 Thrusters (52.5/40kg) 10 Pullups 100m Sprint 1 Minute Rest B) “Wittman” 7 rounds for time: 15 Kettlebell Swings (24/16kg) 15 Power Cleans (42.5/30kg) 15 Box Jumps (24/20") ...

A) “Karen” For time: 150 Wall Ball (9/6kg) B) See-Saw Kettlebell Press 10-10-10 httpv://www.youtube.com/watch?v=q_ft-c5pTac...

For time: 100 Double Unders 800m Run Then 5 rounds of: 20 Handstand Shoulder Taps 15 Hand Release Pushups 10 Hang Power Cleans (60/40kg) 800m Run 100 Double Unders httpv://www.youtube.com/watch?v=Pj_NYjW6_c4...

A) 500m Row B) Deadlift 3-3-3 C) Weighted Pullup 3-3-3 httpv://www.youtube.com/watch?v=DBXyuyr_-gI...

Note: As of this Wednesday the 7pm class will now be a class completely dedicated to stretching. Many people have indicated that this would be an option they would like to see in the timetable. It will be free to all full members, but it...

A) 20 minutes to find touch'n'go 1 RM of: Power Clean + Squat Clean + Squat Clean Thruster B) Then at 50% 1 RM AMRAP in 8 minutes: 3 Thrusters 2 Burpees 5 Front Squats 2 Burpees 7 SDHP 2 Burpees ...

For time: 25 Pullups 50 Deadlifts (62.5/45kg) 50 Pushups 50 Box Jumps (24") 50 Floor Wipers (62.5/45kg) 50 DB Clean and Press (15/10kg) 25 Pullups    ...

For time: 1km Run 30 Kettlebell Swings (24/16kg) 20 Toes-to-Bar 10 Handstand Pushups 800m Run 30 Kettlebell Swings (24/16kg) 20 Toes-to-Bar 10 Handstand Pushups 400m Run 30 Kettlebell Swings (24/16kg) 20 Toes-to-Bar 10 Handstand Pushups ...

A) Row: 5 x 200m intervals (30seconds rest between intervals) B) Squat: Heavier Option - 50 Bodyweight Back Squats in as few sets as possible Lighter Option - 50 Bulgarian Squats C) GHD: 50 Situps 50 Hip Extensions D) Stretch, Roll, Mobilise httpv://www.youtube.com/watch?v=jzFgLf8CC1Y...

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