Workout of the Day
Saturday 21.7.24 WOD: Gym Closed
Closed – Mid Summer Bash
Friday 21.7.23 WOD: clean & jerk, cal bike, air squat, hspu
6 Minute EMOM
5 Clean and Jerk 115/75
15 Minute AMRAP
30/24 Cal Bike
20 Air Squats
10 HSPU
Thursday 21.7.22 WOD: Partner Workout
Partner WOD
10 Rounds For Time
60 Double Unders
24 Sit Ups
12 Single Arm Devils Press 35/20
Wednesday 21.7.21 WOD: OHS, Row, TTB, Hang Power Snatch
6 Minute EMOM
5 OHS 95/65
For Time
Buy In
1000/800m Row
Right Into
5 Rounds
10 TTB
6 Hang Power Snatch 95/65
Tuesday 21.7.20 WOD: Running
Running
3 Sets
800m Run
Rest 1:00
100m Sprint
Rest :30
100m Sprint
Rest 3:00
Core
3 Sets
25 V-Ups
1:00 Plank
Monday 21.7.19 WOD : DL, Pull Ups, Burpee
Deadlift
1×6 @65%
1×5 @70%
1×4 @75%
2×3 @80%
9 Minute AMRAP
3 Pull Ups
3 Deadlifts 185/125
3 Bar Facing Burpees
6 Pull Ups
6 Deadlifts 185/125
6 Bar Facing Burpees
Continue as long as you can in 9 Minutes
Score Total Reps
Sunday 21.7.18 WOD: Bike, WB, DU, Sit Up
32 Minute EMOM
15/10 Cal Bike
10 Wall Balls 20/14
25 Double Unders
15 Sit Ups
(all movements should be done in :40 or less)
Saturday 21.7.17 WOD: Middle of the Road
20 Minute AMRAP
“””Middle Of The Road”””
20 DB Snatch 50/35
400m Run
20 TTB
400m Run
Friday 21.7.16 WOD: Thrusters, HSPU, Squat Clean
10 Minute EMOM
6 Thrusters 95/65
For Time
10-8-6-4-2
HSPU
Squat Cleans 135/95
Thursday 21.7.15 WOD: Partner WOD
Partner WOD
4 Rounds For Time
100ft Farmers Carry 70/53 (2 KB’s)
30/20 Cal Bike
6 Rope Climbs