The WOD's


*Please note that the gym is closed to commemorate Anzac Day. Have a great day!

WOD: Friday

A. 3 Position Snatch
*Vertical High Hang, Mid Thigh, Ground.

B. Deadlift
5 x 70%
5 x 75%
5 x 80%

WOD: Thursday

A. 10-1 reps (not for time) of:
Bent Over Row
Strict Pull-up
Strict T2B
*Grab a partner and alternate your way through the movements until you’re done.

WOD: Wednesday

EMOM x 25:
1. Run 200m
2. 20/15 Ball Slam
3. Row 200/180m
4. Max rep Burpees
5. Rest
*Assuming you complete the minimum work requirement, your total burpees are your score.

WOD: Tuesday

For time:
Row 1000m
75 Overhead Squats 40/30kg
50 Toes to Bar
25 Deadlift 80/50kg

WOD: Monday

A. Back Squat
3 x 5 @ 80%
*max reps in set 3.

B. Shoulder Press
3 x 5 @ 80%
*max reps in set 3.

C. Ascend as far as possible in 7 min.
1 Pull-up
1 Push-up
*add a rep to each exercise on each new round.


WOD: Saturday

Three rounds for max reps of:
1 min. Wall Ball 10/6kg
1 min. Power Clean 35/25kg
1 min. Box Jumps 24/20″
1 min. Thrusters 35/25kg
1 min. Burpees (jump onto plate)
1 min. Rest

A. Push Press + Push Jerk (2+1)
*Build over the course of the sets but don’t max out.

B. 4 sets: Pause Front Squat (3 sec. pause) + Front Squat
*Try to maintain last weeks heaviest for all 4 sets.

C. Five rounds for time of:
15 Wall Ball 12/8kg
Run 200m

WOD: Friday

A. Deadlift
5 x 70%
5 x 75%
5 x 80%
*Re-grip each rep.

B. Partner Workout:
Ascend as far as possible in 10 minutes:
1 Kettlebell Deadlift (2 x KB’s)
1 Toes to Bar
2 T2B
3 T2B

WOD: Thursday

EMOM x 16:
1 Clean Pull + 1 Hang Clean + 1 Jerk
*Pause in the receiving position of the hang clean and the jerk for 2 sec.
*After each 4 rounds there will be a 1 min rest break to change your weights.

WOD: Wednesday

*Happy Birthday Jesse!

Six rounds for time of:
Run 400m
25 Burpees
*30 minute cut off.

The fastest time we’ve had for this one is in 17-18 min. range. Come get it!