Workout of the Day

WOD 23.07.2019

IMPORTANT INFORMATION ABOUT A CHANGE TO OUR WEEKLY SCHEDULE PLEASE READ:

We would like to inform everyone that the FRIDAY 7pm – 8pm session will now be used ONLY for the TEAM WOD. The session which was previously used for “Competitor WOD” has been changed.

We apologise to those who did make use of the “Competitor WOD”, however due to having a very low turnout for quite some time now, we feel that we cannot justify dedicating an hour of Class time to this any longer. Depending on how popular this 7pm – 8pm “TEAM WOD” session is over the next few months, we may review this decision.

We have however, dedicated a whole section at the bottom of the “Extra Training” tab on our Website, to our Competitors. This can be made use of in the “Open Gym” sessions.

Here is the second WOD, of our 3rd week of Benchmarks!

Warm Up:
Run 400m
Ski 500m
Stretch & Mobilise

Handstand Push Up Tekkers
Pike Tekkers
Press Up Tekkers

WOD:
“Rosa”
5 Rounds for Time of:
10 Handstand Push Ups
Run 400m

* Scale HSPU with Ab-Mats @ 1-1
* Scale HSPU with Pikes (15)
* Scale HSPU with Press Ups (20)
* Scale REPs of all the above if needed
* Scale DISTANCE 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