Thrusters, Accessories and a WOD

Monday 30.11.15


This Saturday (5th Dec) is our Christmas WOD and Lunch. If you are coming along to our BBQ lunch (@ 12pm) and would like us to cater for you – please sign up for it via MBO in our Workshops & Events tab before Wednesday. Lunch is on us, so join us for our end of year fun!

From December (Tuesday), you will be able to book in for the WOD. It will be at 10:30am and is our only session for the day.

A. 12 minutes to complete the following:

  • Thruster 4 x 5 reps @ 50-60% for 1RM from the floor

B. 8 minutes to complete:

  • B1. Pendlay Row 3 x 8
  • B2. Glute Bridge 3 x 10

C. Today’s WOD is 3 Rounds for time (15 min cap):


  • 5/3 Bar Muscle Ups
  • 10 Hang Power Snatches @ 50/35kg
  • 400m Run


  • 7 Band Bar Muscle Ups (Scale option: 7/5 Pull Ups or 12 Ring Rows)
  • 10 Hang Power Snatches @ RX weight or 40/25kg
  • 400m Run
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