The WOD's


WOD: Friday

AMRAP in 20 min:
60 Bar Facing Burpees
30 Overhead Squats 50/35kg
10 Muscle-ups


WOD: Thursday

A. Deadlift 5-5-5-5-5

B. AMRAP in 8 min.
Max. effort L-sit
Run 100m

WOD: Wednesday

WOD: Wednesday

1RM Clean
*Build to a 1RM across 7-10 sets.
*Use whichever style is your strongest.

Unbroken Ascending/Descending Ladder of:
Toes to Bar
*Choose your own rep scheme eg. 2-4-6-8-10-8-6-4-2.
*12 min. time cap.


WOD: Tuesday

EMOM x 28:
1. Push-up/HSPU
2. 10m Shuttle Run
3. Ball Slam 20/12kg
4. 10m Shuttle Run
*All efforts are max. reps in 30 sec.


WOD: Monday

For time:
50 Back Squats 60/40kg
25 Pull-ups
100 Double-unders
50 Front Squats 50/35kg
25 Pull-ups
100 Double-unders
50 Overhead Squats 40/30kg
25 Pull-ups
100 Double-unders


WOD: Saturday

Come on in for a team/partner workout.
Format will depend on numbers.


WOD: Friday

Three rounds for time of:
Run 800m
5 rounds of Strict Cindy.
*1 round of Cindy is 5 Pull-ups, 10 Push-ups, 15 Squats.


WOD: Thursday

Five rounds for time of:
15 Push Jerk 60/40kg
15 C2B Pull-ups


WOD: Wednesday

Seven rounds x 2 min. rounds:
Row 300/275m
Max reps Double-unders
*Rest as necessary between rounds


WOD: Tuesday

For time:
50 Cal. Row
50 Box Step-over 22.5/15kg (20″ box)
50 Toes to Bar
50 Deadlift 85/50kg
50m Walking Lunge