
The WOD's


WOD: Monday
200m Run
21 Back Squat 60/40kg
10 Toes to Bar
200m Run
15 Front Squat 60/40kg
10 Toes to Bar
200m Run
9 OHS 60/40kg
10 Toes to Bar
200m Run
15 Front Squat 60/40kg
10 Toes to Bar
200m Run
21 Back Squat 60/40kg
10 Toes to Bar

WOD: Saturday
Note: Join Luke at 7am. Note: there is only one class. Please book in via Mindbody.
Partner workout
For time:
10 rounds (5 rounds each):
P1: 8 Dumbbell Thrusters 2 x 22.5/15kg
P2: 12 Calorie Row
then,
30 Partner burpees (hand clap in between)
then,
10 rounds (5 rounds each)
P1: 12 Kettlebell Deadlift 2 x 24/16kg
P2: 12 Calorie Echo
(Calories each round: 12-24-36-48-60-72-84-96-108-120)

WOD: Friday
Six rounds for time:
5 Wall Walks
30 Double-unders
12 Toes to bar
30 Double-unders
Rest 1 minute

WOD: Thursday
A. 5RM Deadlift
B. Eight rounds (1:1 work: rest)
200m Run
*20 minute cap.
Run 200m, rest for the same time & repeat.
Record fastest, slowest + total run time.
*Goal- Improve on last week using improved strategy. Maintain max 5 second spread across all runs.

WOD: Wednesday
A. Bench Press 5RM
B. Four rounds for time:
5 Dumbbell Snatch (Left Hand)
5 Dumbbell Overhead Lunge (One leg/Left Hand)
5 Dumbbell Snatch (Right Hand)
5 Dumbbell Overhead Lunge (One leg/Right Hand)
10 Burpees over dumbbell
15 Pull-ups
*Standard weight 22.5/15kg. Advanced athletes increase load.

WOD: Tuesday
A. 5RM Front Squat
B. Partner workout
10-9-8-7-6-5-4-3-2-1 reps for load:
Hang Power Cleans *
10 Air Squats
*Choose weight that allows for unbroken sets.
Must complete 10 squats between efforts.
Both partners complete all 55 repetitions.
10 minute cap

Labour Day Public Holiday
Come and join Marie for OPEN GYM 8am – 9:30am

WOD: Saturday
Join Chloe at 7am or 8am. Please ensure you have booked in through Mindbody – Thank you.
For time:2-4-6-8-10
Push Jerk 50/35kg
Pull-ups
Rest 2 minutes
10-8-6-4-2
Push Jerk
Pull-ups
Advanced athletes: 60/40kg, Chest to bar pull-ups

WOD: Friday
A. Deadlift 3 X 5
B. Four rounds for time:25 Goblet squats 22.5/15kg *
15 Toes to bar
*Advanced athletes increase load.
Photo: Tilly displaying shear determination. Thank you @GrantWilliamsPhoto