The WOD's


WOD: Saturday

R.U.O.K. Day Workout

43 Cal Row Buy in
43 Partner Deadlifts…Ask
43 Synchro Burpees (over the bar)…Listen
43 Sychro Pull-ups…Encourage Action
43 Synchro Wall Balls…Follow up
43 Cal Row Buy out.

Come on in and show your support for each other and this great initiative!

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WOD: Friday

A. Clean & Jerk:
Build to a heavy single for the day.

B. Five rounds for time of:
15 Deadlift 60/40kg
15 Toes to Bar


WOD: Thursday

Five rounds, each for time of:
7 Single Arm DB Push Press (per side) 22.5/15kg
14 DB Snatch (alternating) 22.5/15kg
21 Reverse Lunge 22.5/15kg
*This is to be performed as an unbroken complex with a single dumbbell. The Snatch must be touch and go on the ground for rx’d.
*Rest as necessary between rounds.

Optional Finisher:
Run the big loop.
*Try to team up with a partner from your class to run with.


WOD: Wednesday

A. Strict Gymnastics Pulling
Choose from:
Strict Pull-ups
Rope Pull-ups
Legless Rope Climb (long socks for descent)
*More info on format will be given in class.

B. For time:
25 Double-unders
30 sec. plank
50 Double-unders
60 sec. plank
75 Double-unders
90 sec. plank
75 Double-unders
60 sec. plank
50 Double-unders
30 sec. plank
25 Double-unders
*Planks must be unbroken for rx’d.

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WOD: Tuesday

*Reminder: There is no lunch time session today – all other sessions will run as normal.

A. EMOM x 14:
1. Shoulder Press 5 reps.
2. Strict Toes to Bar (choose your own reps)

B. Five rounds for reps:
1 minute: Burpee Box Jump Over 24/20″
1 minute: Rest


WOD: Monday

A. EMOM x 10:
1 Snatch
*Build to a heavy single for the day.

B. AMRAP in 15 minutes:
5 Pull-ups
10 Push-ups
15 Squats
*Perform 7 Power Snatch 50/35kg at 0, 3, 6, 9 & 12 minutes.

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WOD: Saturday

In 25 minutes:
Run 3 laps of the gym
20 Thrusters 20/15kg
10 Pull-ups
Run 3 laps of the gym
*The duration of the AMRAP is undefined. Your score is the rounds and reps completed in the AMRAP, however you must complete the 2nd run within the 25 minutes for rx’d.


WOD: Friday

A. Deadlift 7 x 3

B. 5 rounds for time of:
7 Deadlift 100/70kg
7 Burpees (over the bar)
Run 200m
Rest 1 min.

beach wod 1

WOD: Thursday

Partner Workout
Ascend as far as possible in 20 minutes:
3 Slam Ball/Wall Ball 12/9kg
3 Toes to Bar
6 Slam Ball/Wall Ball
6 Toes to Bar
9 Slam Ball/Wall Ball
9 Toes to Bar
*Increment by 3 each round.
*Flow: While one partner performs the SBWB/Toes to Bar, the other will hold a plank. Once both partners have completed the round of 3′s, they will advance to the round of 6′s etc. Work must cease if the partner on the plank station breaks position.