Strength: Deadlift Working up to a 2RM WOD: 15-12-9-6-3 reps for time Deadlifts 50/35kg Hang Power Cleans 50/35kg Push Press 50/35kg 100m Run

12EMOM Even=30 DU’s Odd=6 Burpees WOD: In 14mins 50 Cal row 40 T2B 30 Wall balls 9/6kg 20 Cleans 60/40kg 10 Muscle ups

Strength: Bench press Work up to a 3 RM WOD: 0-7min Ascending ladder 2-4-6-8-10-12-14…..etc of Thrusters 42.5/25 Burpee over bar 7-10min Rest 10-12min Max Thrusters

Kia ora whānau, just a few notices. Firstly congratulations to PB on his overall 8th place finish on the weekend. We are all proud of you bro. Secondly, we have a group coming in to the 615pm class tomorrow, you can still attend as per usual. The WOD will be changed to an EMOM to […]

Strength: Back squat Work up to a heavy 3RM WOD: 12min AMRAP 5 HSPU 10 Power Cleans 50/30kg 20 Air Squats 40 Double Unders

Core: Tabata Sit ups KB twist Superman press WOD: 20EMOM 15/12 cal. Row 10 HSPU 15 box jump over 10 unbroken wall balls 12/9

Strength: Front squats 6EMOM 4 reps at 60% every min WOD: 20min time cap 400m run 10 clusters 70/50 15 box jumps 15 KB swings 28/20 10 power snatch 15 box jumps 15 KB swings 10 C&J 400m run

Strength: Push press 5×5 WOD: 10 min Amrap Ascending ladder 2-4-6-8… Front rack lunge 70/50 Bar Muscle up/CTB/pull up Burpee 30 DU’s after each round