Workout of the Day

TEAM WOD – “03.08.12”

Dont forget we’ll be having a BBQ on Sunday starting at 12pm, hopefully it’ll stay dry…..If not we’ll just head to Nandos. The box will be open from 11am for an “OPEN GYM” session, also we will have our resident Concept 2 rowing experts Ian and Jen setting up a 4 way rowing event.

Warm up

Run 800m, Stretch and mobilise

WOD-in pairs

In a 20 minute window complete

  • 100 Double unders/300 singles
  • 100 KB Swings @ 16kg/24kg
  • 100 Wall Ball Shots @ 6kg/9kg
  • 100 Pull ups

in the remaining time work up the following ladder as high as you can.

  • 3 Box Jumps @ 20″/24″
  • 3 H/R Press ups
  • 6 Box Jumps
  • 6 H/R Press ups
  • 9
  • 9
  • etc

Book into a class

We are now using TeamUp for booking into classes

You can get the app from the App Store or Google Play or you can use the Booking Page page to login to TeamUp