WOD Monday 23/04/2018

Sumo deadlift

Rest precisely 2mins between lifts.

-All loads for working sets are nominated before the start of the workout.
-Reps must be touch and go.

Post all ten loads for working sets to comments.

WOD Saturday 21/04/2018


Individually or in pairs complete the following,

For time:
Row 2km
100 Wallball shots, 10kg (6kg)
20 Muscle-ups

Partition distance and reps however in teams.

Post load and time to comments.

WOD Friday 20/04/2018

As many rounds as possible in 7mins of:
10 Sumo deadlift high pull, 60kg (42.5kg)
10 Push press, 60kg (42.5kg)

-One bar, one load.

Post load, rounds and reps completed to comments.

WOD Thursday 19/04/2018

Back squat

Increment through all sets.

Post loads to comments.

WOD Wednesday 18/04/2018

A) 20mins to work on a skill.

B) 8 Rounds each for time of:
Run 400m

Rest 90secs between efforts.

Post individual efforts to comments.

WOD Tuesday 17/04/2018

10 Rounds for time:
1 Power snatch, 85kg (55kg)
3 Overhead squats, 85kg (55kg)

-One bar, one load.

Post load and time to comments.

WOD Monday 16/04/2018

With an 18min clock,

1-10 Reps:
Dumbbell Thrusters, 22.5kg (15kg)
Burpees over the bar


With remaining time perform a 1RM:
Clean and jerk

Post time for couplet and heaviest successful lift to comments.