WOD: Five rounds for time of:

For time:
Run Loop (3km)
100 KB Swings
Run 200m (with slam ball)
100 Ball Slams 12/9kg
Run 200m (with slam ball)

A. Handstand Push-up/Handstand Hold/Handstand Walk – Technique/Practice.

B. AMRAP in 14 min:
60 Calories
50 DB Snatch 22.5/15kg (15/10kg)
40 Wall Ball 9/6kg (9ft)
30 Deadlift 100/70kg (70/45kg)
20 Handstand Push-up (Hand Release Push-up)

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WOD: Friday

*A reminder that the Friday afternoon schedule is now 4-5pm and 5-6pm.

A. EMOM x 10:
1 Snatch (Power or Full)
*Increment weight as you go.

B. 10-9-8-7-6-5-4-3-2-1 reps for time of:
Power Snatch 40/30kg
3 Bar Muscle-ups

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WOD: Thursday

A. Front Squat 7 x 3

B. 30-20-10 reps for time of:
Goblet Squat 24/16kg
Box Jump 24/20″

WOD: Wenesday

WOD: Wenesday

10 rounds:
Overhead Carry 50m
Farmers Carry 50m
*Choose your own implement and weight for each exercise.
*Rest as necessary between exercises/rounds.

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WOD: Tuesday

For time:
50 Wall Ball 9/6kg
Three rounds of,
25 Toes to Bar
100 Double-unders
50 Wall Ball


WOD: Monday

EMOM x 4:
5 Clean & Jerk
Rest 1 minute.
EMOM x 4:
4 Clean & Jerk
Rest 1 minute.
EMOM x 4:
3 Clean & Jerk
Rest 1 minute.
EMOM x 4:
2 Clean & Jerk
*Use the rest minute to increase weight.
*The 5, 4 & 3 rep rounds should be weights that can be performed “touch & go”. For the round of 2′s, this should be 2 x heavy singles in quick succession.
*Aim to increase from last week’s effort.

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WOD: Saturday

0-5 min:
Row 1200/1000m
Death by 10m (start at the round of 10)

A. Individualised Skill Development

B. Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats 40/30kg
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups
*Etc., following same pattern until you fail to complete both rounds


WOD: Friday

Five rounds for time of:
Run 400m
30m Walking Lunge 20/15kg
15 Burpees (onto weight plate)
*Rest 2 minutes between rounds.

WOD: Thursday

WOD: Thursday

A. Deadlift 20-20-20
*These are not intended to be 20 rep max efforts.

B. In groups of 2-3:
10 x 10 Dumbbell Snatch 22.5/15kg


WOD: Wednesday

*Please don’t forget the Nutrition Talk today at 5:30pm. Please do your best to come along!

A. Choose one of the following:
EMOM x 10: Gymnastic Pull
5 x Max reps Gymnastic Pull
100 Pull-ups or 30 Muscle-ups for time.

B. Every 90 seconds for 9 minutes:
Run 200m
Max reps Double-unders