
The WOD's


WOD: Monday

WOD: Saturday

WOD: Friday

WOD: Thursday
*Three of the four Clash on the Coast workouts have been published. Check them out on the info page above.
A. Pendlay Row 8-8-8-8-8
B. AMRAP in 10 min:
Max reps Pull-ups
10 x 10m Shuttle Run
*Score = total pull-ups.

WOD: Wednesday

WOD: Tuesday
A. Front Squat Pyramid 10-8-6-4-2-2-4-6-8-10 reps.
*Base your weights off working to a near maximal double in the middle eg. 60-70-80-90-100-100-90-80-70-60kg.
*Rest minimally between sets.
B. EMOM x 12:
Min 1: Max sets of 1 Deadlift, 1 Hang Clean (squat), 1 Jerk, 1 Back Squat, 1 BTN Jerk.
Min 2: Rest
*No dumping – rest only when the bar comes back to the ground.
*Continue from your previous finish position after each rest minute.
*Choose a load that will keep you moving.

WOD: Monday
Our normal timetable is cancelled today due to the public holiday, however we are running an open gym session between 3:00-4:30pm.

WOD: Saturday
7:00am
Today’s workout will be weather dependent but it will be team based. Come on in and help make up team number!

WOD: Friday
“Lynne”
Five rounds for max reps of:
Bodyweight Bench Press
Pull-ups
*Perform as a superset and rest between rounds.