A fun morning on Saturday with the brutal ‘Hell-O-Ween” team wod and then a good few boys and girls assembled to throw down the first round of the NZFL wods. The ‘A’ was ready, well drilled and dominant. They held off the feisty challenge from the reserve ‘B’ team but the indication is that the Red Skulls have depth, with many more new athletes lining up to work hard and push for selection over the next month. Next week we have CF Remuera away. Unfortunately this falls on the day of our Big Move, but hopefully we can get out to support if timing is good.


Back Squat 3 x 10 reps (70% of 10RM )

Weighted Pull Up 3 x 3 reps


” Power Of One “

0-3 minutes :

6 Power Snatch (42.5/30)

6 Burpee Over Bar

6 Overhead Squat

3-6 minutes :

8 Power Snatch

8 Burpee Over Bar


6-9 minutes :

10 Power Snatch

10 Burpee

10 OHS

9-12 minutes :

12 Power Snatch

12 Burpee

12 OHS

12-15 minutes :

15 Power Snatch

15 Burpee

15 OHS

Rest on completing the full round.

Score is max reps.

Compare to : 3/7/2016