Roachy PP

Week 5 and we’re deep, deep into the strength cycle and those loads in the wods must be feeling a bit lighter. Those that have been consistent, patient and dedicated should be rewarded in setting 3RM personal bests in their squat ,presses and deadlifts over the week. Nutrition and rest play a major factor in determining the rate of improvement. If your diet is crap then don’t give up, we have the Spring Clean Up starting with a weigh-in with Simone on Monday 29th April. Details will be out this week.

And not to Forget our International Lawn Bowls Tournament this Saturday!  Please remove your name from the event page if you are unable to attend. Teams will be selected on Wednesday. :-)


Back Squat 5 x 3 reps

*build to a heavy triple


” Grace on a Boat ”

30 Cal Row

30 Clean and Jerk (60/40)

30 Cal Row

For Time

CAP 10 minutes


Grace On A Boat