The WOD's


WOD: Saturday

Four rounds for time of:
Run 400m
35 Thrusters 20/15kg
15 Burpees (over the barbell)


WOD: Friday

A. Hang Muscle Clean + Hang Power Clean + Hang Squat Clean
*Increment your weight across the sets and discard the weaker lifts as they become limiting.

B. Death by Gymnastic Pull
*Pull-up (strict, kip, C2B), Muscle-up etc.


WOD: Thursday

A. Farmers Carry 5 x 50m (2x25m).
*Each round is scored by load.
*Rest as necessary between rounds.

B. EMOM x 10:
1. Plank 30 sec.
2. Max Double-unders 30 sec.


WOD: Wednesday

For time:
50 Toes to Bar
50 Hang Power Cleans 60/40kg
50 Ball Slam 20/12kg
50 Burpees
50m Walking Lunge
50 Deadlift 60/40kg


WOD: Tuesday

A. Overhead Squat 3-3-3-3-3
*Pause for 3 sec. below parallel in the first rep.

B. Four x 2 min. rounds:
10 DB Snatch 22.5/15kg
Run 200m
Max DB Snatch
*Rest 1 min. between rounds.

coastal logo

WOD: Monday

Five sets of:
Bench Press 8-10 reps
Landmine Rows 8-10 reps
*Perform as a superset.

Run or Row 3km

WOD: Saturday

WOD: Saturday

*Christmas Party Tonight! – We hope you can make it.

Three rounds for time of:
Run 400m
21 Kettlebell Swings 24/16kg
12 Pull-ups


WOD: Friday

A. Front Squat 5-5-5-5-5

B. 21-18-15-12-9-6-3 reps for time of:
*Walking Lunge 20m after each set of push-ups.
*May be scaled up to HSPU.


WOD: Thursday

15-12-9 reps for load of:
Unbroken Clean & Jerk
*Maintain load across.
*Rest as necessary between rounds.
*Any style of Clean & Jerk.


WOD: Wednesday

A. Weighted Pull-up

B. 30-20-10 reps for time of:
Burpees (onto 20kg plate)
Shuttle Run