Daily WOD

- Normal timetable this week. (no kids or teens classes)   A) Snatch 3 reps at 60, 70, 75% 6 reps at 80%+   B) AMRAP in 15 minutes:   2 x 200m Run 20 Toes-to-Bar   2 x 20 Wall Balls (9/6kg) 20 Pushups [vc_gallery type="image_grid" images="24871"...

A) EMOM   Press 1-1-1-1-1   Push Press 3-3-3-3-3   Push Jerk 5-5-5-5-5   B) Incrementing AMRAP in 7 minutes:   2,2 / 4,4 / 6,6 ….. Pull-Ups Light Cleans (30-40%)   Or   4,2 / 8,4 / 12,6 … C2B Pull-Ups Heavy Cleans (60-70%) ...

“Wood”   5 rft: 400m run 10 Burpee Box Jumps (24/20″) 10 SDHP (45/30kg) 10 Thrusters (45/30kg)   – 1 minute rest between rounds ...

A) E2M x 7     7 Deadlifts + optional 7 Dips 20 – 50 Double Unders   B) E2M x 7   7 HSPU / Bench Presses   + optional 7 Russian Twists (L+R=1) 12/10 Cals ...

A) For time:   100/80 Calories 60 Plank Jacks 40 Alt DB Snatches (20/15kg) 20 Strict Pull-Ups (^ Bar Muscle-Ups)   - scaling: 5 rft: 20/16 Cals 12 Plank Jacks 8 Alt DB Snatches 4 Strict Pull-Ups (^Bar Muscle-Ups)   - 15 minute time cap   B) OHS or Front Squat   2 RM   - 15 minutes [vc_row css_animation="" row_type="row"...

A) E5M x 6 rounds   10 – 20 reps of:   Weighted Stepups (24/20”. 24/16kg) KB Swings (24/16kg) Situps / Toes-to-Bar Bicep Curls + Supinated Bent Over Rows Wall Balls (9/6kg)   or   B) As per Saturday, 05/12/20   That's a good looking rig! Thanks to Alex and the team from E...

A) Clean and Jerk   3 reps at 60% 3 reps at 70% 3 reps at 75% 6 reps at 80%+ - no touch'n'go   B) Superset x 4 6 Bulgarian Split Squats (L) 6 Bulgarian Split Squats (R) 12 Pushups / HSPU   or   C) As per Saturday, 05/12/20 [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no"...

Heats will start at 6am with a 10 minute break between each one. All members are welcome to turn up and do the workout just like any other Saturday but the rowers will be reserved for those nominating...

3 Partner WODs. (You go, I go)   - AMRAP in 8 minutes   A) 30 KB Swings (24/16kg) 30 Box Jumps (24/20”) + bonus Medball Cleans (9/6kg)   B) 30 Calories 30 Situps + bonus Pushups   C) 200m Run AMRAP 10 Alt DB Snatches (20/15kg) 10 OH Lunges (20/15kg)   For A and B share the...

Not for time:   10-8-6-6-4-4-4-4   Back Squats   Weighted Dips     - a conditioning option will be on the board at the gym. ...

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