Workout of the Day

TEAM WOD & Competitors WOD

Warm up

Run 800m, Stretch and mobilise


For time in pairs complete:

  • 100 Burpees
  • 100 Air Squat Jumps
  • 100 Sprawls
  • 100 Broad Jumps
  • 100 Sit ups
  • 100 Plate Ground to overhead @ 10kg/20kg

Competitors WOD

3 x max Handstand hold (free standing or against the wall)

Take 12 mins to hit a 3 rep max Front Squat, don’t go in to light, hit no more than 5 sets. If the racks are busy be fast and furious in your change overs, no idle chit chat 🙂

For time:

  • 90 Wall Balls @ 6kg/9kg
  • 70 KB Snatch @ 16kg/24kg
  • 50 Over Box Jumps @ 20″/24″
  • 30 T2B
  • 10 Ring MU’s

*Scale the MU’s for pull ups and dips at 2-1)*

Lee Howe – 13:39 Rxd at LTD 13


Time cap – 30 mins (This should be 20 mins but I want everyone to have the best chance of finishing the WOD)

Work fast through your Handstands and Front Squats, we’ll be hitting the WOD bang on 7:30pm 🙂





Book into a class

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