Wednesday 2nd of October 6pm and 7pm class

Warm Up
Strength: 3 rounds max reps of
press ups
double under practice for 1 min as rest in between sets, focus on technique above reps

WOD: In teams of two complete:
double unders
Level 2: 50-45-40-35-30-25-20-15-10-5
While partner is doing doubles, complete max reps of wall balls during each set


Mobility: Scapular

Strength: 4-4-4-4-4 Deadlift
90 seconds between each set
Perform 3/3 Airplanes

WOD: 9min amrap
10 Pistols
5 Pull ups

Level 2: 15 Airs squats
10 Jumping pull ups

After Bash: 100 partner medball sit ups

Mobility- Band Squats

Warm Up: Bring Sally Down

Skill: Toe to Bars

WOD: Every Minute on the Minute for 15mins perform:
5 thrusters @40kg/20kg
5 mb slams @10kg/6kg
Level 2: 20kg/10kg


Warm up/skill: Roxane with Double unders

Strength: Push Press 4-4-4-4-4

WOD: “Tabata This”
Tabata Cal Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata pull up/ring row
Rest 1 minute
Tabata push up
Rest 1 min
Tabata sit up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals
Tabata score is the least number of reps in any of the eight intervals

Buy in : 3 rounds(not for time)
1 wall walk
10 air squats

Strength: Lunges
3/3 x 6 sets

WOD: 5 rounds for time
Overhead lunge x 8/8 20kg/10kg
Burpees x 21

Level 2: 10kg/PVC

Warm Up: Junkyard dog and Roxanne

500M row tests


WOD: “Helen”

3 rounds for time :

400m run

21 Dumbell swings @24kg/16kg

12 pull ups

Warm up: Flexibility

Strength: High bar back squat
Using rest between sets to practice double unders

2 back squat
2 burpees
4 back squat
4 burpees
6 back squat
6 burpees
Keep going up in twos until 7mins is complete
Rest 2 mins
7min AMRAP
2 medball slams
2 double unders
4 medball slams
4 double unders
6 medball slams
6 double unders
Keep going up in twos until 7mins is complete

Warm up- Dynamic Stretching

Skill-  Working on squat clean technique

WOD- 12min partner AMRAP

max press ups while your partner completes:

10 wall balls  10kg/6kg

10 sit ups

Friday the 13th WOD: “Drico”

13min amrap
13 burpees
13 push press 35kg
13/13 lunges 35kg
Scaling options:
Level 2: 20kg
Level 1: 10kg