The WOD's

WOD: Monday

*Please note that we are closed up until our lunch time session today while we restore the gym back into order after the competition – thank you for your flexibility.

A. Complete 4 rounds of:
Knees to Elbows (pick your own reps to maintain)
rest 30 sec.
8-10 Goodmornings
rest 30 sec.
UB Double-unders (you choose the reps)
rest 30 sec.
OH Weighted Lunges 20 reps
rest 30 sec.

B. Run 800m or row 1000m.

Saturday – Clash on the Coast!

Come on down to the Buddina Primary School and check out the action of “Clash on the Coast”.

Workouts will start at about 9am and will go through to about 4pm.

Please note that there is no training at the gym today.

WOD: Friday

Clash on the Coast Volunteers: We will be at the gym at 3.30pm to load up the gear and have access to the school from 4:30pm – thanks in advance for your help!

Today’s sessions will be open gym format.

Times are:
5-7am & 12-1pm

Feel free to turn up anytime in these time slots but plan to have your workout completed before the end of the session.

WOD: Thursday

*Please note that there will be a schedule change due to Clash on the Coast this weekend. We will be closed after the 12.00pm session on Friday and will re-open for the 12.00pm session on Monday. Thanks.

Complete 6 cycles:
Min. 1: 5 Strict Toes to Bar (3 count up and down)
Min. 2: 15 Russian Swings
Min. 3: 10 Evil Wheels
Min. 4: 15 Box Jumps


WOD: Wedensday

A. Work to a 3RM Thruster – from the ground (12 min).

B. EMOM for 15 minutes:
2 Thrusters @ 80% of part A.
4 Sit-ups
8 Lateral Jumps (over barbell)
*if you miss a round in the minute, finish the round and resume on the next minute.

WOD: Tuesday

*Please note that there will be a schedule change due to Clash on the Coast this weekend.  We will be closed after the 12.00pm session on Friday and will re-open as of the 12.00pm session on Monday.  Thanks.

A. Pendlay Row – work to an 8 rep max. (20 min).
*Be sure to complete 4 heavy sets in the process.

B. AMRAP in 12 minutes:
Run 200m
X reps UB (Muscle-up, pull-up, ring row – you choose)
*you choose the reps and the movement but whatever you choose you must stick with.
*your score is your total reps of your pulling movement.

WOD: Monday

For time:
20 Overhead Squats 50/35kg
30 KB Swings 24/16kg
40 Wall Ball 10/6kg
50 Double-unders
50 Burpees
50 Double-unders
40 Wall Ball
30 KB Swings
20 Overhead Squats
*25 min cut off.

WOD: Saturday

Pick a Benchmark WOD.

Run 1600 meters
15 Muscle-Ups
15 Deadlifts 100/70kg
Run 1200 meters
10 Muscle-Ups
10 Deadlifts
Run 800 meters
5 Muscle-Ups
5 Deadlifts

WOD: Friday

*Please check out our gym rules post if you haven’t already read it – here.

Four cycles of:
DB Bench Press 8-10 reps.
Rest 60 sec.
KB Swings 15-20 reps.
Rest 60 sec.
10 Evil Wheels
Rest 60 sec.
20 ABMAT Sit-ups
Rest 60 sec.

WOD: Thursday

1. Run 200m
Max reps OHS 40/30kg

2. Run 200m
Max reps Ring Dips

3. Run 200m
Max reps Deadlift 40/30kg

4. Run 200m
Max reps T2B

5. Run 200m
Max reps Push Jerk 40/30kg

6. Run 200m
Max reps Air Squat

7. Run 200m
Max reps Hang Power Clean 40/30kg

8. Run 200m
*each work round is 90 seconds, followed by 90 seconds rest.
*your score is the total of the max rep efforts. You must get at least 1 rep of each to get rx’d.