A) 3 Sets:
Ring Row x 8 – 10 @20X1
Side Plank x 30 – 60s. Raise upper leg if 60s is comfortable.
B) 4 rounds for reps:
1 min Shuttle Runs (30ft)
1 min KB Step Ups (16/12kg)
1 min Sit Ups
1 min KB/DB Snatches (24/16kg)
1 min Rest
A) 5 Sets:
Strict BW Pull Up x 4 – 16 @20X1
Choose a target and be consistent, Rest 2 mins.
4 x 1300m with 4 mins rest between sets.
Alternate between 200m easy and 200m fast with a 100m sprint to finish the 1300m.
Easy = steady running pace (not a jog)
Fast = Mile PB pace
Here you will find a history of our workouts with results from our members.
To see a history of our WODs prior to August 2015 dating back to 2010 please click the button below.