Thursday Mar 17

Partner WOD

Warm Up

Coaches warm ups


WOD Prep




Partner WOD


Buy in: 400m Run

80 Wall Balls 20/14

30 Power Clean 70/50Kg

60 Wall Balls 20/14lb

20 Power Clean 70/50Kg

40 Wall Balls 20/14lb

10 Power Cleans 70/50Kg

20 Wall Balls 20/14lb

Buy out: 400m Run


  • Partners must run as a pair
  • Split work evenly



3 sets

30 Sec Glute Bridge march

20 Prone Banded Hamstring Curls

Open Gym Sundays Work Out For time 150 KB swings @ 24-16 kg 100 Box step-up overs @ 24-16kg + 24/20″ 3Km …

Saturday WOD Bring your friends Work Out With a Partner, You go I go (round for round) AMRAP 28 min 10 Pistols …

Sumo Deadlift Warm Up 1min Easy Row 30sec rotating scorpions 1min Moderate Row 30sec Mountain Climbers 1 min Hard Row  Specific 3 …

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