Workout of the Day

Team WOD 23.03.2017

For the next 5 weeks during “The Open” our Team WOD will take place on a Thursday instead of Friday. Class times are as normal including the 7:00pm – 8:00pm class.

Friday will become Open Gym day. As always a “Beast WOD” will be programmed and you will be able to catch up on any workouts that you have missed from earlier in the week. This day is also the best opportunity for those participating in “The Open” to come in and complete the workout under the watchful eye of a judge! This is not something you have to organise, just come in and get yourself ready for the workout and we will organise everything for you!

A few people have asked us if they are still allowed in on Fridays even if they are not competing in “The Open”. Everyone is absolutely welcome in on a Friday, as we have already mentioned, all the usual catch up WODs and Beast WOD will be there for you to do, plus the Engine Boards and Strength Boards will be up. Also, “The Open” WOD for that week may take your fancy and even if you are not registered for The Open, you will still be more than welcome to give it a go!

Warm Up:
Run 800m
Stretch & Mobilise

Team WOD:
2 Rounds For Max Reps Of:

In 4 Minutes:
Sprint 200m (100m Each)
In remaining time AMRAP:
20 Seconds of Double Unders
20 Seconds Rest

Rest 1 Minute

In 4 Minutes:
Sprint 200m (100m Each)
In remaining time AMRAP:
20 Seconds of Kettlebell Swings @ 16/24kg
20 Seconds Rest

Rest 1 Minute

In 4 Minutes Complete:
Sprint 200m (100m Each)
In remaining time AMRAP:
20 Seconds of Burpees
20 Seconds Rest

Rest 1 Minute

* Scale DU’s for Single Unders
* Scale WEIGHT as needed

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