WODs

A. Death by Strict Pull-up

B. 50-35-20 reps for time of:
Toes to Kettlebell
Run 400m

For time:
50 Cleans.
*Each rep must pass through parallel. If you are not proficient at a full clean, you may power clean + front squat.

Weight Guide:
Novice 40-60/20-30kg
Intermediate 60-80/30-55kg
Advanced: 80-100/55-70kg

*Don’t sell yourself short on the weight choice for this one. It is intended to be a long grind that tests you as much mentally as it does physically. As a guide, you should not be able to do touch and go reps at the weight you have chosen.

EMOM (for as long as possible)
0-1: 10 Pull-ups
1-2: Run 200m
2-3: 10 Burpees
3-4: Run 200m
4-5: 10 Burpees
*Add 2 Burpees per round.

Welcome back everyone – we’re back to our full schedule as of today.  We hope that you had a relaxing Christmas period and feel refreshed and motivated for a new year.

We encourage you to take the time to reflect on your training up to this point and set yourself some goals for the short, medium and long term for the future.  As always, we are here to help you find the best way to achieve your health and fitness goals and we encourage you to use this service.

A. Power Clean & Push Jerk 3-3-3-3-3
*Build in weight across the sets.

B. 21-15-9 reps for time of:
Toes to Bar
DB Snatch 22.5/15kg

Open Gym 7:30-8:30am
*A workout will be programmed for anyone who would like guidance.

Open gym times today:
7:30-8:30am
4:00-5:00pm
*We will have a programmed workout for anyone who is looking for guidance.

*Happy Birthday Marie!!!

Open gym times today:
7:30-8:30am
4:00-5:00pm
*We will have a programmed workout for anyone who is looking for guidance.

Open gym times today:
7:30-8:30am
4:00-5:00pm
*We will have a programmed workout for anyone who is looking for guidance.

Come on in for the last workout of 2018.

8:00am – 9:00am

We have a great partnered WOD planned- so grab your friend and see you there!!!

We hope you all had a wonderful Christmas and enjoyed some relaxing time with friends and family.

For those keen to train Tom will be taking Open Gym each day from 8:00am -9:00am.  A WOD will be provided, however you are welcome to come and do whatever you like during the scheduled times.  Please note: You are welcome to come along any time during the scheduled time but please ensure your workout has been completed by 9:00am.

We look forward to seeing you all soon.