W.O.D SATURDAY 20th November 2021

Saturday WOD A SNOWBALL FIGHT Teams of 3 For Time: 400 Wall Balls (20/14) 100 Strict Chest to Bar Pull-Ups 10,000 Meter Bike [40 Minute Time Cap] [Kilos = 9/6] *Chipper Style – Must complete all reps of one movement before moving onto the next, one person...

W.O.D FRIDAY 19th November 2021

FRIDAY WOD Build self discipline and set milestones for when to treat yourself, and don’t forget to reevaluate your habits that you are introducing into your routine. Sometimes we can bite off more than we can chew, and sometimes we realise that they are not actually...

W.O.D THURSDAY 18th November 2021

Thursday WOD A YOU SHOULD GO [Teams of 2] For Time: 3-6-9-12-15-18: Toes to Bar Kettlebell Swings (53/35) Burpees [Kilos = 24/16] RX+ = Synchro RX= Break work however *Score = Time it takes to complete the workout TC 18 min B TABATA CORE CASH OUT 4 Rounds 20sec on:...

W.O.D WEDNESDAY 17th November 2021

Wednesday WOD A Practice Round 400 Meter Run 5 Calorie Bike 200 Meter Run 5 Calorie Bike *Sub for row at strand if required B COUNTRY ROADS AMRAP 10: 1,600 Meter Run Max Calorie Bike Rest 4 Minutes AMRAP 8: 1,200 Meter Run Max Calorie Bike Rest 3 Minutes AMRAP 6: 800...

W.O.D TUESDAY 16th November 2021

TUESDAY WOD You made it through Monday, now lets keep that grind going! You are nearly over the hump of the busy end of your week! Ready at the buzzer: A Barbell Warm Up EMPTY BARBELL 5 Deadlifts 5 Muscle Cleans 5 Front Squats 5 Strict Press X2 B Macho Man Prep...

W.O.D MONDAY 15th November 2021

MONDAY WOD Most people schedule their visits to the gym and stop there while planning their workout for the week. But what if, instead of doing nothing on days when you can’t get to the gym, you promised yourself that you’d get at least 10 to 15 minutes of...