Rainhill Trials

23 August 2016 – Congrats to Andreea & Sarah!

A massive congrats to Sarah and Andreea for their epic performance at the Rainhill Trials this weekend! Andreea finished in 26th place, improving massively on her seeding spot, and Sarah made it to the Finals, finishing in 8th overall. Amazing work ladies!


A) Conditioning

3 Rounds for time:
400m Run
20 Wall balls (9/6 kg)
10 Deadlifts (125/85 kg)

(Time cap: 15 minutes)

B) Midline Conditioning

30-20-10 reps for time of:
Toes to bar (or weighted sit-ups)
Kettlebell swings (32/24 kg)

10 Jan 15 – WOD

Gurn face is © Coach Phil

Best of luck to Coach Phil at The Rainhill Trials on Sunday! 


A) Beginner
A1) Deadlift: 5 x 5
*Add load as form and technique allows
A2) Vertical Push (down)

A) Intermediate & Advanced
A1) Deadlift: 2-4 reps @ 80-90% totalling 15-20 reps
A2) Vertical Push (down)

B) All Athletes
EMOM for as long as possible
Odd minute: 5 Thrusters (60/40 kg)
Even minute: 6, 8,10... Burpees over the bar
*Embrace the suck and keep going until you cannot complete the burpees within the minute!
** NB We aren't able to put this in BtWB because we don't know how long everyone will last, so you'll need to build the workout on your own and then log your results. If you have any troubles, let us know and we'll be happy to help!

REMINDER: There are no classes on Sunday 11 January