Thursday, 24 December 2015



Please remember to empty changing rooms for Xmas period, we will be open boxing day if you can't make today

Below are some WODs for you to do over xmas

Body weight only

1 - 10 rounds
10 push ups
10 sit ups
10 squats

2 - 7 min AMRAP
burpees

3 - 50 - 40 - 30 - 20 - 10
Push ups
Squat jumps


Running based

1 - 3 rounds
1 mile run
50 squats

2 - 10 min AMRAP
200m sprint
25 push ups
12 burpees

3 - 5 rounds
400m run
50 air squats

4 - Tabata
8 rounds, 20 sec work, 10 sec rest
push ups
sit ups
squats
run

Endurance WODs

1 - 5 x 1000m Run, rest 2 min

2 - 10 x 250m sprints, rest 2 min

3 - 3 rounds
1000m run rest 5 min
750m run rest 4 min
500m run rest 3 min
250m run rest 2 min

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