Workout of the Day

WOD 23.10.2019


Please remember that while “The Open” is on, for the next 3 weeks “TEAM WOD” will be programmed on Thursday, and the usual class times (same as Monday, Tuesday & Wednesday) will apply. Friday is “OPEN GYM”, which is the best chance for anyone signed up to complete “20.3”. There will also be a “Beast WOD” on the Whiteboard, as well as “Catch Up” WOD’s from earlier in the week!

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

Alternating DB Single Arm Lunge Tekkers
Alternating DB Box Step Up Tekkers
Alternating DB Hang Snatch Tekkers

For Time of:
Run 800m
25 Alternating DB Left Arm Overhead Lunges @ 15/22.5kg
25 Alternating DB Right Arm Overhead Lunges @ 15/22.5kg
Run 800m
50 Alternating DB Box Step Ups @ 20/24″ & 15/22.5kg
Run 800m
50 Alternating DB Hang Snatches @ 15/22.5kg

* Scale DISTANCE as needed
* Scale WEIGHT & HEIGHT 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