
WOD: Friday
Seven rounds for time of:
12 Deadlift 70/50kg
Run 200m
Rest 1 min.
Seven rounds for time of:
12 Deadlift 70/50kg
Run 200m
Rest 1 min.
*Reminder: Tonight’s 6pm session will make way for our Nutrition Presentation – we highly recommend that you come along! All other sessions are as per normal.
Five rounds for load:
9 Deadlift
6 Hang Power Snatch
9 Overhead Squat
*To be performed as a continuous unbroken set.
*Rest as necessary between rounds.
*Record your weight range across the sets.
Please note that the gym is closed today for the Australia Day Public Holiday. Have a great day!
*Please note the change of schedule for Monday (today) – here.
5 x 90 sec. rounds:
10 Push-ups
20 Lunges 20/15kg
Max reps Double-unders
*Rest 90 sec. between rounds.
*Perform a 30 sec. plank in the rest break.
*Choose from standard, hand release or plyometric push-ups. Choose a style that makes the 10 reps challenging.
*Please note the change of schedule for Monday – here.
7:00am
“Helen”
Three rounds for time of:
Run 400m
21 Kettlebell Swings 24/16kg
12 Pull-ups
8:00am
No session today.
*Please note that Technology drive is being resurfaced at the moment and you may need to leave a little earlier in order to find a park and make it to your session on time.
For load:
Shoulder to Overhead 30-20-10-5 reps.
*Sets must be unbroken.
*Rest as necessary between sets.
*Record the weight for each set.