A. 12 min. to build to a heavy set of:
1 Power Clean + 1 Hang Squat Clean
*Must be linked.

B. Advance for 10 minutes:
3 Power Cleans 50/35kg
30 Double-unders
*Add 3 power cleans per round.

We hope you had a great Easter weekend. Every round of Cindy cancels out an Easter egg!

“Cindy”
AMRAP in 20 min.
5 Pull-ups
10 Push-ups
15 Squats

*Please note that the gym is closed for the Easter weekend. Here is a workout you can do from home or in a park.

Tabata Intervals:
Burpees
Mountain Climbers
Sit-ups
Burpees
*Perform 8 rounds of each exercise with a 1 minute rest between exercises.

*Please note that the gym is closed for the Easter weekend. Here is a workout you can do from home or in a park.

10 rounds for time of:
Run 100m
20 Alternating Lunges
Run 100m
15 Squats
*If you have a DB or KB, feel free to add weight to the lunges or squats.

*Please note that the gym is closed for the Easter weekend.  Here is a workout you can do at home or in the park.

Ascend as far as possible in 15 minutes:
5 Push-ups
10 Sit-ups
20 Double-unders
*Add 5 push-ups, 10 sit-ups and 20 double unders per round. 5-10-20, 10-20-40, 15-30-60 etc.

A. Turkish Get-ups
Build in weight across 7-10 sets.

B. Five rounds for time of:
15 Toes to Bar
10 Shuttle Run 10m

100 Thrusters for time/load.
*5 Burpees at the start of each minute.
*20 minute time cap.
Note: This workout is based off a hero workout called “Kalsu” where the load is prescribed at 135/95lbs. As a guide, I would recommend a load that you can do around 15 UB reps to make this a survivable experience! Chris.

Photo: Thanks to Tom_Bennet_Photo. Our kids class learning the traffic light system for nutrition.

Today’s WOD is called “Lucky Shot”.  The number of repetitions performed will depend on your accuracy.  Come on in to find out more!!!!

Photo: Paula.  Thanks to Grant Williams for the photo.