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    Daily WOD

    A) Weightlifting   or   B) 1. 0 – 10:00 EMOM 8 Wall Balls (9/6kg) 8 Pushups   2. @ 15:00   AMRAP in 20 minutes:   2 x 15 KB Swings (24/16kg) 10 Weighted Lunges 5 Strict Dips   then 200m Run ...

    23 March, 2022 /

    A) “Tyler”   5 rft:   7 Muscle-Ups 21 SDHP (45/30kg)   - sub 10 C2B Pull-ups for Muscle-Ups   B) E30S x 15 rounds   1 Snatch (squat or power) ...

    22 March, 2022 /

    A) Back Squat   1 x 10 @ 60% 1 x 8 @ 70% 1 x 6 @ 75% 1 x 4 @ 80%   - Percentages are based off your Back Squat 3RM   B) Front Squat   1 x 5 @ 60% 3 x 5 @ 70%   - Percentages are based...

    21 March, 2022 /

    A) EMOM (12 minutes)   Split Jerk 3 x 3 @ 60% 3 x 2 @ 70% 3 x 1 @ 80% 3 x 1 @ 85%+   B) E4M x 3   20/16 Calories 5 Burpee Box Jumps (24/20”) 15/12 Calories 5 Burpee Box Jumps [vc_gallery...

    20 March, 2022 /

    A) “Christine”   3 rft: 500m Row 12 Deadlifts (@ bodyweight) 21 Box Jumps (20”)   - 15 minute time cap     B) E3M x 5 rounds   200m Carry (9/6kg) 15 - 25 Wall Balls (9/6kg)   Medball carries are fun! [vc_gallery type="image_grid" images="28043" img_size="full" column_number="2" grayscale="no"...

    18 March, 2022 /

    A) Front Squat   3 RM   B) Back Squat   3 RM   C) For time: 200 Double Unders 16 Wall Walks 4 Minute Plank   - partition as required - 12 minute time cap ...

    17 March, 2022 /

    A) Weightlifting   or   B) Partner or solo WOD   For time:   Buy in: 50 Pushups 50 Air Squats   then partition as required: 100 Toes-to-Bar 100 Lunges 100 Alt DB Snatches (20/15kg) 100 Plank Jacks   Cash out: 100/80 Calories ...

    16 March, 2022 /

    A) Push Press   9-6-3-3-3-3-3-6-9   B) AMRAP in 10 mins: 5 Hang Power Cleans (45/30kg) (^62.5/45kg) 4 Burpees (6”) 3 Strict Pull-Ups   The Open is done and dusted for another year. It never fails to bring an extra edge to the physical effort and mental application compared...

    15 March, 2022 /

    A) Bench Press   3 RM   B) E2M x 4 rounds   8 Bench Presses @ 50%+ of 3RM   30 – 60 Double Unders   C) E2M x 4 rounds   1 Minute for max calories (total) ...

    14 March, 2022 /

    A) Deadlift   9-6-3-3-3-3-3-6-9     B) For time: 400m Run 20 Dips 40 Situps 20 Dips 400m Run ...

    13 March, 2022 /
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