16.4 WB

Another round of big scores posted in the latest Open workout. This wod left most of us broken, gasping and blurry eyed. There was no room to let up in any of the movements. The way you guys went about tackling the massive first set of heavy deads, then hung in and gritted your teeth for the remainder of the wod left me proud. You fought hard to stay tight in your form, kept your rest periods very low and pushed yourselves to the limit with fellow Red Skulls screaming you on. So Epic to watch and be a part of !! And only one more week to go so don’t let up, get in early , mobilise, practise getting into the right positions and be consistent in your application. Our Easter hours have been posted so have a great week and enjoy the break with your family and friends . :-)


Pull Up  Progressions

  • Ring Row  5 x 5 reps
  • Tight Arch/Hollow Rock ( Mermaids) 3 x 10
  • -ves (Chin to Bar) 5 x 3 reps
  • Strict  5 x 3-5 reps
  • Weighted (AHAP) 5 x 3-5 reps


” Toxic Waste ”


55 Sit Up

55 Kettlebell Swing (24/16)

55 Double Under