The WOD's

Flyer

WOD: Tuesday

A. Front Squat Pyramid 10-8-6-4-2-2-4-6-8-10 reps.
*Base your weights off working to a near maximal double in the middle eg. 60-70-80-90-100-100-90-80-70-60kg.
*Rest minimally between sets.

B. EMOM x 12:
Min 1: Max sets of 1 Deadlift, 1 Hang Clean (squat), 1 Jerk, 1 Back Squat, 1 BTN Jerk.
Min 2: Rest
*No dumping – rest only when the bar comes back to the ground.
*Continue from your previous finish position after each rest minute.
*Choose a load that will keep you moving.

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WOD: Monday

Our normal timetable is cancelled today due to the public holiday, however we are running an open gym session between 3:00-4:30pm.

Danielle1

WOD: Saturday

7:00am
Today’s workout will be weather dependent but it will be team based. Come on in and help make up team number!

WOD: Friday

WOD: Friday

“Lynne”
Five rounds for max reps of:
Bodyweight Bench Press
Pull-ups
*Perform as a superset and rest between rounds.

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WOD: Thursday

Five rounds for time of:
30 Wall Ball 10/6kg
30 Box Jumps 24/20″
Run 400m
*There will be a substitute for the run if it’s raining.

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WOD: Wednesday

EMOM x 14 min:
1. 5 Deadlift
2. Strict Toes to Bar
*Choose your own weight reps.

Optional Finisher:
Row or Run 3km

 

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WOD: Tuesday

For time:
60 Bar Facing Burpees
30 Hang Cleans 60/40kg
15 Bar Muscle-ups

ANZAC Day

ANZAC Day

*Please note that the gym is closed to commemorate Anzac Day. Have a great day!

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WOD: Saturday

7:00am
Come on in for something fun! See you at the gym.

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WOD: Friday

A. Every 90 sec. x 7 rounds:
1 Power Clean + 2 Front Squats

B. Back Squat 5-5-5

C. RDL 5 x 5