The WOD's

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WOD: Saturday

Partner Series Week 2 of 3

For time:
Run Loop/30 DB Thrusters 15/10kg
Run Loop/50 Deadlift 60/40kg
Run Loop/50 Push Jerk 40/30kg
Run Loop/30 DB Thrusters 15/10kg
*One partner runs while the other performs the reps. Then swap.


WOD: Friday

EMOM x 20:
1. 1 Power Snatch + 2 Snatch Balance + 3 Overhead Squats
2. Toes to Bar
*Maintain load and reps across.

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WOD: Thursday

For time:
Run 1600m
Rest 3 min.
Run 1200m
Rest 2 min.
Run 800m
Rest 1 min.
Run 400m.
*This is a reverse of our previous interval running workout. It will be interesting to compare which format results in the best overall time.
*We have a wet weather option!


WOD: Wednesday

Five rounds for time of:
30 Wall Ball 9/6kg
30 Box Jump Overs 24/20″


WOD: Tuesday

A. Choose one of the following:
5 Sets of Max Reps Pull-ups
EMOM x 10: Pull-ups/Muscle-up
30 Muscle-ups/100 Pull-ups for time.
*10 min. cut off for all options.

For time:
30 Push Jerks 60/40kg
60 Deadlifts 60/40kg
30 Push Jerks 60/40kg


WOD: Monday

EMOM x 30:
1. 3 Front Squat (from the ground)
2. Push-ups
3. Double-unders
*You choose the load and reps to maintain across.

Nath Selleck

WOD: Saturday

Partner Series
Things to know:
*You don’t have to have a pre-organised partner. Turn up as usual and we will help you work it out.
*You do not need to have the same partner each week.
*Partners can be mixed gender.
*You do not need to complete the full three weeks.
*Workouts will be programmed to be as inclusive as possible.

AMRAP in 5 minutes:
Max reps thrusters 30/20kg
*One partner working at a time.

Rest 10 min.

AMRAP in 5 minutes:
8 x 10m Shuttle Run
2 x 10m Walking Lunge
*One starts on the shuttle, the other on the lunge.
*You may not both be on the same exercise at the same time.

Rest 10 min.

AMRAP in 5 minutes:
DB Snatch 15/10kg
*One partner starts on the DB, the other on Burpees.
*At 2:30 you will swap positions.

Beach human tunnel ball2

WOD: Friday

A. 1 Halting Snatch Deadlift + 1 Hang Snatch
*Build in weight across 7-10 sets.

B. Three rounds for time of:
100 Double-unders
30 Toes to Kettlebell

*Reminder to get your partners ready for our in house partner series kicking off on Saturday. Check out the slider bar to learn more.


WOD: Thursday

30 rounds for time of:
1 Muscle-up
2 Burpee Box Jump-overs 30/24″
3 Front Squats 60/40kg


WOD: Wednesday

Five rounds, each for time of:
1 Sled Push 60/40kg
2 Farmers Carry 90/60k
4 Bear Crawl
Row 200m
*Rest as necessary between rounds.