WOD – Friday 18 May 2018

  • WORKOUT OF THE DAY:
    5min AMRAP:
    Calorie row
    1min rest
    5min AMRAP:
    5m Plate Sled pushes
    1min rest
    5min Ring rows
  • SKILLS CLASS:
    Open gym

WOD – Thursday 17 May 2018

  • WORKOUT OF THE DAY:
    20min AMRAP:
    15 Wallballs
    15 Hollow rocks
    15 Box jumps
  • SKILLS CLASS:
    Open gym

WOD – Wednesday 16 May 2018

  • WORKOUT OF THE DAY:
    For time:
    21-18-15-12-9-6-3
    Kb swings
    *After each round 30 double unders or 60 singles.
  • SKILSS CLASS:
    Open gym

WOD – Tuesday 15 May 2018

  • WORKOUT OF THE DAY:
    In teams of 3 perform 5 rounds of:
    1min max calorie row
    1min max bumper plate push press 10/5kg
    1min max goblet squats 16/12kg

    *Each team member starts on a different station and performs max calories/reps. All team members work at the same time. Every minute team members rotate one station up until each team member has been on each station 5 times.

    Total score is the team’s combined rowing calories + thruster reps + burpee reps.

  • SKILLS CLASS:
    Open gym

WOD – Monday 14 May 2018

  • WORKOUT OF THE DAY:
    50-40-30-20-10
    Walking lunges (per leg)
    Sit-ups
  • SKILLS CLASS:
    Open gym

WOD – Friday 11 May 2018

  • WORKOUT OF THE DAY:
    Tabata medball clean
    Rest 2mins
    Tabata 10m bear crawls
    Rest 2mins
    Tabata plank

WOD – Thursday 10 May 2018

  • WORKOUT OF THE DAY:
    3 Rounds:
    1min jump rope
    1min db push press (alternate every 5)
    1min walking lunges
    1min calorie row
    1min rest
  • SKILLS CLASS:
    Open gym

WOD – Wednesday 9 May 2018

  • WORKOUT OF THE DAY:
    For time:
    400m run
    21 wallballs
    21 ring rows
    200m run
    15 wallballs
    15 ring rows
    400m run
    21 wallballs
    21 ring rows
  • SKILLS CLASS:
    Open gym

WOD – Tuesday 8 May 2018

  • WORKOUT OF THE DAY:
    15min AMRAP:
    10 kb swings
    5 burpees
  • SKILLS CLASS:
    Open gym

WOD – Monday 7 May 2018

  • WORKOUT OF THE DAY:
    20 rounds:
    5 push ups
    5 squats
    5 sit-ups
  • SKILLS CLASS:
    Open gym