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

Dead Before You Hit The Ground

Like yesterday the split jerk is successful when accuracy and speed are the focus. Drop back the weight if your elbows are ‘soft’ at the point of landing. The load needs to be distributed evenly between the feet and the bar path locked into the same spot every time. Remember to pause at the dip and the catch…The wod is a main site workout and is very heavy and short, and although a low skill level is required DBYHTG is fierce and potent. Get it Done!



2 Split Jerk (build)



5 Deadlift (75% of 1 RM* )

10 Bar Facing Burpee

5 Rounds

CAP 10 minutes


The hang squat clean when done well is a thing of beauty. Power, speed and accuracy will position you under the bar, and core strength and leg and hip strength will allow you to rise up from the bowels of hell with the earth on your front rack. The workout is based on the benchmark ‘Jackie’ but with the big squatters of the gym getting to the handstands first. A perfect primer for the monster squat Hero wod ‘Manion’ this Sunday at 3pm. Go well.



2 Hang Squat Clean (build)


” Quadzilla ”

Row 1km

50 Front Squat (60/40)


CAP 14


Fight Club

Our ‘nastics takes a new direction and goes freestyle. Work on the progressions to get you to new levels in the kipping handstand pushup or the bar muscle up, and get upside down and get walking. Our WOD is a screamer that will have you gasping against the ropes ;-)



Odd : Pull Up/ Bar MU Kipping Practice

Even : HS Hold/Kipping HS/ Walking Practice


” Fight Club ”

Power Clean (42.5/30)


Box Jump Over (60/50)

Pull Up

Assault Bike

3 Rounds

A round is 1 minute at each station with a continuously running clock.  1 minute rest between rounds.
Count reps (calories for bike) and the total is your score.


Today we continue building our positional strength with a full component of starting and finishing positions. Then a workout that challenges your integrity of movement when body temperature and heart rate are jacked.



E3M 5R

1 High Hang Power Snatch (pockets)

1 Hang Power Snatch (knees)

1 Power Snatch (floor)

1 High Hang Squat Snatch

1 Hang Squat Snatch

1 Squat Snatch

(Build each round )


” 1984 ”

Run 800 m

19 Power Snatch (50/35)

84 Double Under

19 Power Snatch

Run 800 m

For time.


Partner Painstorm

An updated and new and improved Partner Painstorm for your Saturday morning ‘suffering with mates’ session.

“Partner Painstorm “

Run 200 m

7 Power Clean (70/45)

7 Box Jump (75/60 cm)

Row 250 m

7 Push Jerk (70/45)

30 minute AMRAP

* Partner A runs, B power cleans, A box jumps etc