TUES WOD

21-15-9 reps for time of:
Barbell Squat snatch 42.5kg(30kg)
Chest to bar pull-ups

MON WOD 8am Only

Team Workout.
In groups of 2

Run 800mtrs
100 Ring Dips
100 Pullups
100 Wall Ball 10kg(6kg)
Run 800mtrs

Both Athletes will set out on the run together, the reps cannot start until both are at the rings.
Only one Athlete in each team can be working at a time the other will be recovering. Time will be recorded when Both Athletes return from the run.

SUN REST

SAT WOD

For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups

FRI WOD

Front Squat 3,3,3,3,3

THURS WOD

30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees


Happy Birthday Kadee Clelland " a bit late I know" ; )

WED WOD

For time:
50 Wall ball shots, 10kg (6kg)
10 Muscle-ups
40 Wall ball shots, 10kg (6kg)
8 Muscle-ups
30 Wall ball shots, 10kg (6kg)
6 Muscle-ups
20 Wall ball shots, 10kg (6kg)
4 Muscle-ups
10 Wall ball shots, 10kg (6kg)
2 Muscle-ups

TUES WOD

Five Rounds For Time of
50 Double Unders
35 KTE
60 Mtrs Waiters Walk (Plates, Bars, Med Balls , Kettles your Choice )

Weight and Time to comments

MON WOD

3Rounds For Time of
15 HPC 60kg(40kg)
15 Burpee

SAT WOD

Cindy 20 min AMRAP
5 Pullups
10 Pushups
15 Squats

FRI WOD

"The Toddler"
1min on 1min off 20mins
Clean & Jerk 60kg(40kg)
Record Total Reps








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THURS WOD

Back Squat 1,1,1,1,1,1,1

WED WOD

Fran 3 rounds of reps for time of
Thrusters 40kg(30kg)
Pullups

10 min Cut off Scale as needed

TUES WOD

Four rounds for time of:
Run 400 meters
50 Double unders

MON WOD

"McGhee"

Complete as many rounds in 30 minutes as you can of:

125kg(80kg) Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box