
WODs


WOD: Tuesday

WOD: Monday

WOD: Saturday

WOD: Friday

WOD: Thursday
Choose your own adventure:
ROMWOD: Long version, or
Bench Press 30-20-10-5 reps for load. *Rest as necessary between sets.

WOD: Wednesday
Reminder: Aden from Body Mechanics will be running an information session at 5:30pm. Open gym will be running in the opposite room.
A. Five sets: 12 Front rack Lunges *Rest as necessary between rounds. B. Three rounds of: 0-2 minutes 1. Run 180m Max seconds unbroken Flexed arm hang 2-4 minutes 2. Run 180m Max seconds unbroken plank
WOD: Tuesday

WOD: Monday

WOD: Saturday
Partner Workout:
Each effort for time:
6 Rounds for time of:
10 Deadball over the shoulder 45/30kg
30sec Plank
Rest 2 minutes
6 Rounds for time of:
12/10 Cal Air Bike
30sec Dead hang
Rest 2 minutes
6 Rounds for time of:
15/10 Push-ups
30sec ring front support.
*One partner completes a round while the other partner rests. Both partners to complete 3 rounds each.
*Score= individual WOD times and total working time.
Photo: Tom B smashing out some awesome toes to bar. Thanks to Grant Williams for capturing our athletes in motion.