The WOD's


WOD: Friday

Five Super-sets:
Back Rack Lunge 8-10 (per leg)
Push-ups (own reps/maintain across)

10 x 10 Dumbbell Snatch
*Work with a partner 1:1.


WOD: Thursday

AMRAP in 20 minutes:
Air Bike 50/40 Cal.
Row 1000/800m
Run 1680m
Max. Double-unders


WOD: Wednesday

A. Pull-up 7 x 3
*Use the hardest/heaviest version you can maintain.

B. AMRAP in 10 minutes:
10 Dumbbell Deadlifts 22.5/15kg
10 Knees to Elbows


WOD: Tuesday

15-13-11-9-7-5 reps for time of:
Hang Power Clean
Burpee (over the bar)
*Run 180m after each round.
*Choose a load that allows for mostly unbroken efforts.

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WOD: Monday

Four rounds for time of:
20 Dumbbell Push Press 22.5/15kg
50 Air Squats
Plank Hold
*Plank Hold equal to Squat time.



WOD: Saturday

For time:
30 Overhead Squats 50/35kg
30 Bar Muscle-ups
30 Thrusters 50/35kg
*Various scaling options will be on offer!


WOD: Friday

A. Deadlift 7 x 3
*Maintain across.
*Re-grip/reset on each rep.

B. Three rounds, each for time:
Air Bike 15/12 cal.
Row 20/16 cal.
*Rest as necessary between rounds.


WOD: Thursday

Four rounds for time of:
Run 560m
25 Burpees (onto 20kg plate)
*Plank time is equal to the time it takes to do the burpees.


WOD: Wednesday

For time:
15 DB Squat Cleans 22.5/15kg
30 Toes to Bar
30 Box Jumps 24/20″
15 Bar Muscle-ups
30 DB Snatch 22.5/15kg
30 Cal Row
15 DB Thrusters 22.5/15kg
30 Pull-ups
30 Cal. Airbike
100 Overhead Lunges (alternating) 20/15kg

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WOD: Tuesday

A. Five sets:
Seated Dumbbell Shoulder Press 12-15 reps.
*Rest 2 min. between sets.

B. AMRAP in 10 minutes:
3 Wall Climbs
30 Double-unders