WOD - Workout Of the Day

What the heck is a WOD? 
This is where you will find our Workout of the Day(WOD).  Posting at midnight every night, you can check out what we have planned for the day.  Scroll through and see what our programming entails.  Once you become a member you have full and easy access to our WODs and member results.

Today's WOD

To view older Full Strength WOD's type a new date in the orange box below : dd/mm

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For Time reps weight Instructions
HSPU 50   During the first minute start with the first movement. After that minute move onto the next movement and continue this by completing as many reps per minute for the given movement. Keep track of your reps as the minutes go by. Continue to move down the list of movements at the end of every minute until all the reps per movement have been completed. As you finish a movement just move to the next one on the list for that given minute. There are no rest periods.
Lunges 50/leg  
Push-ups 50  
Knees to Elbow 50  
SDHP 50  
2 sets Partner Med-ball Complex reps weight Instructions
Chest Pass 10 20 / 15 Your rest is alternating sets with your partner.
Overhead Pass 10 20 / 15
Side Pass Left 10 20 / 15
Side Pass Right 10 20 / 15
Straight Up 10 20 / 15

It doesn’t get better than this!