The WOD's

WOD: Monday

For time:
10 Shoulder Press 22.5/15kg
10 Strict Pull-ups
Run 360m
20 Push Press 22.5/15kg
20 C2B (kipping) Pull-ups
Run 360m
30 Push Jerk 22.5/15kg
30 Pull-ups
Run 360m
20 Push Press 22.5/15kg
20 C2B (kipping) Pull-ups
Run 360m
10 Shoulder Press 22.5/15kg
10 Strict Pull-ups
Run 360m

Photo: Saturday’s winning team “Unknown & Unknowable”. Thanks @Grant Williams

WOD: Unknown & Unknowable

We got uncomfortable for a “FUN” morning of “Unknown & Unknowable”.

The morning consisted of multiple “Unknowns” – WODs, time duration’s, movements, etc. They were ready for anything we could throw at them!!!
Timings: Multiple elements within 2 hours.
WOD: Were announced as the morning progressed.
Teams: Various athletic abilities within each team- work together to get the best out of one another (designed to either make or break teams).

What an awesome morning with our community!!!
It was amazing to witness the team spirit – huge love and support among all levels of athlete. This made us sooo proud of our community.
Thank you to all those that participated.

A special mention of Grant Williams who used his morning to take/edit photos of the event.
We are looking forward to scheduling the next event- stay tuned!!!





WOD: Friday

A. Front Squat 7-7-7-7

B. Tabata (20 sec. on / 10 sec. off)
Burpee

WOD: Thursday

Two rounds for time of:
50 Cal. Air Bike
50 Turkish Get-ups 22.5/15kg
50m Handstand Walk/Wheelbarrow
50 Toes to Bar
50 Cal. Row
*This is a partner workout – relay format i.e. one person working at a time.
*You may perform the exercises in any order.

WOD: Wednesday

A. Strict Pull-up: 5-7 sets x max. reps.

B. Four rounds for time of:
30 Russian Swings 24/16kg
60 second plank

*Sets must be unbroken to count.

Photo: So proud of Davina who has been working hard on improving her squat.

WOD: Tuesday

“Elizabeth”
21-15-9 reps for time of:
Clean 60/42.5kg
Ring Dip

Photo: Luke O – courtesy of Grant Williams.

WOD: Monday

A. Snatch Balance 7-10 x 3 reps.
*Build or maintain load depending on your proficiency with the movement.

B. Ascend for 10 minutes:
Double-unders: 10-20-30-40-50-60-70 etc. reps.
*Sets must be unbroken to count.

WOD: Saturday

EMOM x 10:
1 Burpee
*Increase by 1 rep per minute.
EMOM x 10:
10 Dumbbell Snatch 22.5/15kg
*Increase by 1 rep per minute.
Death by 20m
*Increase by 1 rep per minute until you fail.

*This is a continuous workout with no scheduled rest breaks.

WOD: Friday

Push Press + Push Jerk + Split Jerk
*7-10 sets at moderate to heavy load.

Optional:
100 KB Swings 24/16kg
*3 Burpees on the start of the minute.

WOD: Thursday:

Row 1000m
Bear Crawl 75m
360m Deadball Carry 30/20kg
Run (to weir and back)