Daily WOD

All the best for the Gold Coast Half Marathon Megan, and Happy Birthday! 7.00 am Power Pilates 7.45 am Fundamentals **OPEN GYM** Come in and work on your weaknesses or do a workout that you missed through the week.  The trainers will be on board to offer advice and...

10-9-8-7-6-5-4-3-2-1 Inverted Burpees Dumbell Thrusters 15/10kg DB 100m Sprint between each round. ...

Double AMRAP AMRAP #1 in 8 mins: 5 Power Snatch 40/30kg 7 Bar facing Burpees Rest 3 mins then: AMRAP #2 in 8 mins: 5 Ring Dips 7 Box Jump 30/24" http://vimeo.com/25588543...

Death by 10 metres then "Michael" 3 rounds for time: 800m Run 50 Situps 50 Back Extension ...

7 am Power Pilates 7.45 am Fundamentals Rope Climb Bench Press Hip Mobility 8.30 am  WOD "Fran" 21-15-9 Thrusters 42.5/30kg Pullups Here's a couple of well known locals attacking Fran a few years ago - a workout that goes for about three minutes, how bad can it be? (Thanks to Matt and Doug for the archived...

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