REST

Today's Workout

HERO WOD

Nutts
10 HSPU
25 Box Jumps 30/24
50 Pull Ups
100 Wall Ball 20/14 LB
200 Double Unders
400 Metre Run with 20kg plate

We are closed today, Good Friday. We will be open tomorrow.

Today's Workout

10,20,30,40,50
Squat
Sit ups
Accumulate 60 sec handstand hold

Today's Workout

Buy in
75 single leg skips, balance on same leg with eyes closed for 60 sec
75 single leg skips on opposite side, balance with eyes closed for 60 sec,
Repeat without a rest x 2 (total 3 per side)

WOD
7 x
7 front squats 80/50
7 CTB pull ups

L1
Move between front squat and pull ups until 50 of each is achieved. As soon as you tire with one, move to the next FS 40/25lb
L2
As L1, 50/30
L3 7x 7 FS 70/45, 7 pull ups

Cash out
Rope climb practice

Today's Workout

for time
run 800m
40 kte
30 box jumps 24/20 (stand at top)
20 overhead lunges 20/15kg
10 ring dips
run 400m

Today's Workout

KB swings 24/16
150 reps
to start and at every minute perform
5 burpees before continuing

Today's Workout

1500m row for time

Rest 10 min then

10,9,8,7,6,5,4,3,2,1
Squat Clean 60/40
HSPU

Rest

Today's Workout

5 x
400m run
15 power snatch (75/55lb)
10 push ups

Cash out:
6 x
30 sec plank
10 sec off

Please note that there is no class for this evening at 6pm.

Today's Workout

Buy In
5 x
60 double unders unbroken
rest as much as required between sets

rest 5 min exactly

WOD
200m run
50 squats
50 situps
200m run
40 squats
40 situps
continue to 10 squats, 10 situps

Cash Out
L sit hold for 120 sec