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WOD Monday 18th MAY

THANK YOU to each and everyone of you for your continued support throughout this tumultuous time! We cannot express enough our thanks, gratitude and happiness that you have all stuck with us throughout this period. We are very excited with the slight easing of restrictions and we hope you all enjoyed the bootcamps on Saturday! We shall return again this weekend with our 7am and 8am bootcamp sessions!

This week we thought it would be fun to have another HERO WEEK! Good news is that we might be running a few "surprise" bootcamp sessions to complete these heroes! So keep an eye on the app and team pages for info on locations and times!

HERO # 1


1.6km Run

100 Pull-Ups

200 Push-ups

300 Air-squats

1.6km Run



You could actually break this up:

1.6km Run


10 rounds of:

10 Pull-Ups

20 Push-ups

30 Airsquats


- scale pull-ups to ring pulls

- scale push-ups to off edge of bench, box or knees

- scale air-squat depth or if needed sub to rowing or air dyne calories 150.

And guess what complete all these push-ups and you will be well ahead of the #pushforbetter daily goal for Monday!

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