WOD 2018-06-28T09:38:33+12:00

Fight Or Flight

No bells or balls today. Just your body being fast, precise and skillful. ‘Nastics Day. Get Some.



Odd: Handstand Walk

Even : Bar Muscle Up


” Fight or Flight ”

72 Double Under

36 Pull Up

28 Pistol Squat

36 Toes To Bar

72 Double Under

CAP 13

Concrete Shoes

More squatting, this time a little heavier, then we get some distance on the rower and make good use of those dumbbells again. Joint stability and improved motor control will follow.


Back Squat 5 x 75%, 3 x 85%, AMRAP x 95%

Superset w/ BB Hip Thruster 4 x 8 reps


” Concrete Shoes ”

Row 500 m

12 DB Devils Press (2 x 22.5/15)

10 DB Box Step Up (60/50 cm)

3 Rounds

CAP  18


Dumb As Cluster F**k

Our week has been littered with classic short burners. Now a chance to settle in for back to back long hauls. Starting with todays partner workout, then Sunday’s Beastwod at 3pm, The awesome Glen aka The Longest Day! Bring a towel and something to drink after :)


” Dumb As Cluster F**k ”

50 DB Hang SQuat Clean (22.5/15)

40 Pull Up

Row 500 m

40 DB Thruster

30 C2B Pull Up

Row 1km

30 DB Cluster

20 Bar Muscle Up

Row 2 km

CAP 35 mins

Divide reps and distance equally

Death Race


Shoulder Press 3 x 70% , 3 x 80% , AMRAP x  90%

SS w/

4 x 8 Barbell Row


” Death Race ”

5 Rounds of :

15/10 Cal Assault Bike

10 Burpee

CAP 10


Snatch Day! We get tight, then explode under the bar to produce the worlds fastest human movement. A big warm up, lots of drilling, then seek to find a 1 RM…then not since before this years Open do we drag out this ol’ chestnut. Note we are pushing our regular dubs scheduling lately, so its only a matter of time before you RXd this fantastic workout.


In 10:00

Establish a 1 RM Hang Squat Snatch


” 14.1 “

30 Double Under

15 Power Snatch (35/25)