The WOD's

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WOD: Monday

A. Back Squat 5 x 5
*Maintain across.

B. AMRAP in 8 min:
7/5 Push-ups
Walking Lunge 10m


WOD: Saturday

Come on in for some Saturday fun!!!

A special shout out to Andrew who has recently returned from a shoulder operation.
Many of you may have thought he was a new guy as he has transformed himself over the past 6 months. Despite his recent shoulder op he hasn’t let it stop him. Andrew has maintained his good nutrition and has worked on his weaknesses, resulting in improvement in his flexibility and conditioning. Andrew doesn’t like to be the center of attention but we couldn’t not give him the well deserved credit. Well done Andrew! Keep up the great work.


WOD: Friday

Four rounds for time of:
20 Deadlift 85/60kg
20 Toes to Bar
20 Wall Ball 9/6kg

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WOD: Thursday

In groups of 2-3:
DB Man Makers 10-9-8-7-6-5-4-3-2-1 reps.

WOD: Thursday

WOD: Wednesday

AMRAP in 30 min:
50m Farmers Carry 2 x 24/16kg KB’s
10 x 10m Shuttle
50m Overhead Carry 20/15kg
100 Single Skip
*Compare to last time – here.


WOD: Tuesday

Front Squat 7-7-7-7
*Bar is to be cleaned.
*Super-set with max reps strict pull-ups.


WOD: Monday

#Please note there is no Circuit session today.

Three rounds for reps:
Min. 1: Dumbbell Snatch 22.5/15kg
Min. 2: Toes to bar
Min. 3: Hand release push ups
Min. 4: OH lunges 20/15kg
Min. 5: 50 Double unders
Min. 6: Rest
*Must get 50 double unders for rxd.


WOD: Friday

For time:
100 Overhead Squats 50/35kg
100 Burpees (6 inch jump & touch)
*Partition the work however you see fit.


WOD: Thursday

Muscle Clean + Power Clean + Full Clean
*Build in weight – discard the weaker lifts as they max out.