The WOD's


WOD: Friday

10-1 reps for unbroken sets:
Bench Press
Gymastic Pull (Pull-up/Bar Muscle-up/Ring Muscle-up)
Rest as necessary between sets.


WOD: Thursday

A. Farmers Carry 5 x 2 (25m)

B. Sled Push 5 x 2 (10m)

C. Front Rack Carry 5 x 2 (10m)

Photo: Welcome back Robbie.


WOD: Wednesday

Six rounds for time of:
Run 400m
25 Burpees
*Gym record – 18:27.


WOD: Tuesday

A. Front Squat 10-10-10
*Barbell is taken from the ground.

B. 10-1 reps for time of:
Deadball Over the Shoulder 45/30kg
*This is a partner workout – Each partner will perform 10 reps, then 9, 8 etc.

Photo: Welcome to Paul- one of our newest members.


WOD: Monday

Push Jerk 30-20-10-5 reps.
*Each set is scored by load.
*Rest as necessary between sets.

Ascending/Descending Ladder of:
*Choose your own rep scheme eg. 2-4-6-8-10-8-6-4-2.
*Reps must be unbroken.
*12 min. time cap.


WOD: Saturday

Five rounds for time of:
Run 400m
3 Rope Climbs
Walking Lunge 30m
*Please bring long socks.


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.