
The WOD's


WOD: Tuesday

WOD: Monday

WOD: Saturday
Partner Series
Things to know:
*You don’t have to have a pre-organised partner. Turn up as usual and we will help you work it out.
*You do not need to have the same partner each week.
*Partners can be mixed gender.
*You do not need to complete the full three weeks.
*Workouts will be programmed to be as inclusive as possible.
AMRAP in 5 minutes:
Max reps thrusters 30/20kg
*One partner working at a time.
Rest 10 min.
AMRAP in 5 minutes:
8 x 10m Shuttle Run
2 x 10m Walking Lunge
*One starts on the shuttle, the other on the lunge.
*You may not both be on the same exercise at the same time.
Rest 10 min.
AMRAP in 5 minutes:
DB Snatch 15/10kg
Burpees
*One partner starts on the DB, the other on Burpees.
*At 2:30 you will swap positions.

WOD: Friday

WOD: Thursday

WOD: Wednesday

WOD: Tuesday

WOD: Monday
“Daniel”
For time:
50 Pull-ups
Run 400m
21 Thruster 42.5/30kg
Run 800m
21 Thruster
Run 400m
50 Pull-ups
With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.
