Protected: WOD/Blog

Strength: Bar Complex
Clean-Front squat-Jerk (20min to Max)

Against a 2 minute running clock, complete the following:
12 Pull-Ups
6 Ground to Overhead 60/40kg
Max rep Double-Unders
Rest 60 seconds between sets, and complete a total of 5 sets

Score = total number of double unders after 5sets

Assault Bike
50 cal on Assault bike (AFAP) or try as many cals as possible in 30sec. Set the timer for 1min and start on the 30sec mark.

WOD: For time
HSPU (HRPU press ups)
KB Swings 32/24kg
Burpee Box Jump Overs


Rhi: 14:11 Rx++✊

Congratulations to Telea, for taking out the PB of the month challenge with her 50kg thruster✊

Skill: HSPU progressions, Hand stand walking. 40 HSPU not for time or 4 attempts at max distance HS walk

WOD: For time
30 * 20 * 10
S2OH 50/35

* 400m run between rounds


Good luck and safe travels to all our athletes heading down to Kirikiriroa (Hamilton) this weekend, to compete in the national individuals competition. WolfPack all day✊

Strength: OH Squat
Warm up to 70-80% then do 3×3 at that weight

WOD: For Time
Hang snatch 50/35
Wall balls