Saturday 1st May 2021
For time: 50 Box Jumps, 24" (20") 50 Deadlifts, 60kg (40kg) 50 Wallballs, 20lb (14lb) 50 Push Ups 50 Wallballs 50 Deadlifts 50 Box Step...
Friday 30th April 2021
Complete 1 set every 2-minutes of: 4x2 Back Squat @ 75% Metcon 3 Rounds for time of: Run 400m 20 Pull-ups 15 Handstand Push-ups
Thursday 29th April 2021
6 Rounds every 90sec of: (70% of C&J) 2 Squat Cleans + 1 Split Jerk "Grettel" 10 Rounds for time of: 3 Clean & Jerks, 60/42.5kg 3 Lateral...
Wednesday 28th April 2021
5 Rounds every 2-minutes of: 3 Push Presses, 70% AMRAP in 12mins of: 15m Handstand Walk 10 Toes to Bar 10 DB Shoulder to Overhead each...
Tuesday 27th April 2021
Squat Snatch 2-2-2-2-2 3 Rounds for time of: 10 Ring Dips 5 Squat Snatches, 90% of Part A 5 Overhead Squats
Monday 26th April 2021
ANZAC DAY Public Holiday - Gym Closed Park/home Hero WOD if you missed the workouts at City yesterday. AMRAP in 19 min: Run 1 Mile Then 5...
Saturday 24th April 2021
Partner WOD AMRAP in 17mins of: 12 Alternating DB Snatches 22.5/15 10m DB overhead walking lunge 22.5/15kg 2 Rope Climbs/ 4 pull to...
Friday 23rd April 2021
Complete 1 set every 3-minutes of: 4x3 Back Squat -Increasing weight For Time: 30-20-10 reps for time of: Pull-ups Front Squats, 40kg...
Thursday 22nd April 2021
Skill work EMOM for 10mins of: Min 1: 30 sec Handstand Walk / 30 sec Handstand Hold Practice (freestanding or wall) Min 2: 5 KB Snatches...
Wednesday 21st April 2021
Front Squat 4x3 2 Rounds, each round for time, rest 3 min between rounds: Buy In 21/15 Cal Row 15-12-9 Wall Balls 20/14lb Box Jumps...