The WOD's


WOD: Tuesday

Advance as far as possible in 20 minutes:
10 Kipping Pull-ups
Run 400m
100m Overhead Carry 20/15kg
10 Strict Pull-ups
Run 400m
100m Overhead Carry
10 Kipping C2B Pull-ups
Run 400m
100m Overhead Carry
10 Strict C2B Pull-ups
Run 400m
100m Overhead Carry
10 Strict L-Pull-ups
Run 400m
100m Overhead Carry
Max. reps Strict L C2B Pull-ups
*Compare to last time here.


WOD: Monday

A. Front Squat 7 x 3
*Maintain across.

B. Max Burpees (5 min).
*6 inch jump and touch.


WOD: Saturday

Three rounds for time of:
6 Bar Muscle-up
12 Snatch 40/30kg
18 Toes to Bar
*Various Muscle-up subs will be on offer!
*Snatch must move through a squat.



WOD: Friday

*57 teams (228 individuals) signed up for Clash on the Coast so far!

Complete five cycles:
20m Sled Push
50m Farmers Carry
100m Overhead Carry
*Load is your choice – This is intended to be a heavy workout where each element is close to your limits for the specified distance. Rest as necessary between exercises and rounds.


WOD: Thursday

Ten rounds for load:
Power Clean + Full Clean + Front Squat
Run 200m
*20 min cut off.


WOD: Wednesday

A. Push Press 5-3-1
*Take 3-5 sets to establish your max for each rep scheme.

B. Cadence Push-up Test

chris g

WOD: Tuesday

Five rounds for time of:
Run 400m
21 KB Swings
12 Pull-ups

WOD: Monday

WOD: Monday

*Please note that there is no Circuit session today.

A. Back Squat 5 x 5
*Use about 80% of 1RM for working sets.

B. For time:
Row 500m
50 One legged squats
100 Double-unders


















WOD: Saturday

30-20-10 reps for time of:
Power Clean 50/35kg
Toes to Bar



*Please don’t forget that the Kids session and Open Gym are cancelled today.

EMOM x 30 min:
1. Run 200m
2. Max Wall Ball 9/6kg
3. Rest
4. Run 200m
5. Max KB Swings 24/16kg
6. Rest