WOD

Skill Work

Air Squat

Pistols

WOD

"Chelsea"

EMOM for 30 Min

5 Pull Ups

10 Press Ups

15 Squats

Foam Roll

WOD

Skill Work

Rope Climb

Rowing

WOD 1

3 Rope Climbs/6 Rope Pull Ups

30 Push Press 50Kg/30Kg

6 Shuttle Runs

2 Rope Climbs/4 Rope Pull Ups

20 Push Press 50Kg/30Kg

4 Shuttle Runs

1 Rope Climb/2 Rope Pull Ups

10 Push Press 50Kg/30Kg

2 Shuttle Runs

WOD 2

Row 250 Metres * 5

With 1 Mins Rest Intervals

Foam Roll Legs

Post Times to Comments

WOD

Back Squat

5   5   5   5   5

WOD

15 Box Jumps with DB's 10Kg/5Kg

15 Weighted Sit Ups 10Kg/5Kg

AMRAP 8 Mins

Reverse Hyper 10 Reps

WOD

Skill Work

HSPU's, Handstand Holds, Handstands

WOD 1

10 KBS 24Kg/16Kg

5 Strict Pull Ups

AMRAP 7 Mins

WOD 2

Row 250/200 Metres

15 Wall Ball 20lb/10lb

AMRAP 7 Mins

WOD 3

10 DB Thrusters 20Kg/10Kg

40 Metre Sled Drag 50Kg/30Kg

AMRAP 7 Mins

Max DU's in 2 Mins / Skips in 5 Mins

Post Reps to Comments

WOD

Skill Work

Burgener Warm Up

Clean

Clean

Every 90 Secs for 10  Mins

2 Power Cleans

2 High Box Jumps

WOD

9 Box Jumps 25"/17"

7 Deadlift 60Kg/40Kg

5 Hang Power Clean 60Kg/40Kg

3 Front squat 60Kg/40Kg

AMRAP 12 Mins

Post Weights and Time to Comments



WOD

Team WOD 1

In Teams of 3

Row 800 Metres   40 Med Ball Sit Ups   40 DB Clean PP

Row 400 Metres   20 Med Ball Sit Ups   20 DB Clean PP

Row 200 Metres   10 Med Ball Sit Ups   10 DB Clean PP

All Row 100 Metres

Team WOD 2

In Teams of 5

50 Lateral Burpee Hop Shuttle Runs

100 Bench Press 50Kg/30Kg

100 Pull Ups

200 OH Plate Lunges 10Kg/5Kg

200 Rebounding Box Jumps 13"-9"-9"-13"

One Person Must Wear a Weighted Vest

WOD

Death by Shoulder Press

On 1st Min 1 Shoulder Press

On 2nd Min 2 Shoulder Press, etc

Continue until cannot complete rounds in minute.

WOD

Run 150 Metres

5 KB Press Ups

10 KB Goblet Squats

20 Alternate Arm KBS

40 Metre KB Farmers Walk

24Kg/16Kg

5 Rounds for Time

Row 500 Metres

Post Weight, Rounds and Times to Comments



WOD

Band Resisted Kettlebell Swings

EMOM for 12 Mins 7 KBS 24Kg/16Kg

WOD

5 Shuttle Runs

21 KBS 24KG/16Kg

12 CTB Pull Ups

3 Rounds for Time

Post Weights and Times to Comments

WOD

Thruster

3   3   3   3   3   3   3

 

WOD

5 Thrusters 35Kg/25Kg

7 Pull Ups

9 Parallette Pass Throughs

AMRAP 12 Mins

 

Post Weight and Times to Comments

WOD

Skill Work

Rings - Inversions, Skin the Cat, Back Levers.

WOD

30 Cal Row

30 Deadlift 75Kg/45Kg

30 HRPU's

30 Wall Ball 20lb/10lb to 10 Foot Target

30 Med Ball Clean and Press 20lb/10lb

30 Box Jumps 25"/17"

30 Med Ball OH Lunges 20lb/10lb

30 Med Ball Sit Ups 20lb/10lb

Post Time to Comments

WOD

OHS

2   2   2   2   2   2   2   2   2   2

1 Min between Sets

WOD

"Mini Nancy"

Run 150 Metres

10 OHS 50% 2RM

5 Rounds for Time

Post Weights and Time to Comments



WOD

Skill Work

KBS

Death by Lateral Shuttle Run

1st min    1      6 Metre Lateral Shuttle Run

2nd Min  2    6 Metre Lateral Shuttle Runs

3rd Min   3     6 Metre Lateral Shuttle Runs, etc

Every 45 Secs

WOD

10 KB Taters 24Kg/16Kg

10 Box Jump Overs 25"/17"

7 Rounds for Time

1K Time Trial on Watt Bike

Post Rounds and Times to Comments

WOD

Team WOD 1

In Teams of 2

Row 1500 Metres (Change Every 250 metres)

Max Sit Ups

Max Parallette Jumps

Team WOD 2

In Teams of 4

Row for Calories

100 Tyre Pass Throughs

100 Tyre Slams

100 Med Ball Run Climb Overs 20lb/10lb

100 DB Push Press Box Step 15Kg/10Kg

100 Farmers Walk (10 Metres) 2 * 24Kg/16Kg

400 Metre Team Med Ball Run with 5 Med Balls

WOD

Skill Work

EMOM

3 Push Press 70Kg/40Kg

3 Box Jumps 30"/20"

WOD 2

Run 400 Metres
10 KBS 36Kg/24Kg
15 Ring Rows
4 Rounds for Time

Post Weight and Time to Comments

WOD

Skill Work
SDHP

WOD 1

21-15-9-6-3

SDHP 42.5Kg/27.5Kg

Burpee Bar Hops

WOD 2

Row 250 Metres

8 KTE

16 Walking Lunges 10Kg/5Kg Plate OH

4 Rounds for Time

Post Times to Comments

WOD

Front Squat

2   2   2   2   2   2   2

90 Secs between Sets

WOD

2-4-6-8-10-8-6-4-2

Front Squat at 50% of 2RM

10-8-6-4-2-4-6-8-10

Ring Press Ups

Post Weights and Time to Comments

WOD

Skill Work

KettleBell Swings - Russian, American

3 Sets of 10 with Heavier Bell than Normally Used

2 mins rest between Sets

WOD

Run 400 Metres

30 DB GTO 20Kg/10Kg

30 Abmat Sit Ups

4 Rounds for Time

Post Weight and Time to Comments

WOD

Row 250 Metres, Rest 1 Minute

10 Rounds

WOD

3 Shuttle Runs

6 Burpees

12 KBS 24Kg/16Kg

4 Rounds for Time

Post Times to Comments

WOD

Skill Work

HSPU's, Handstand Holds, Handstand Roll Outs

Power Cleans

EMOM for 12 Mins

Mins 1-4    3 Power Cleans

Mins 5-8    2 Power Cleans

Mins 9-12  1 Power Clean

WOD

3 Power Cleans  70% of last Power Clean

5 HRPU's

7 Box Jumps 25"/17"

AMRAP 9 Mins

WOD

Team WOD 1

In Teams of 2

"Jackie"

Row 1000 Metres

50 Thrusters 20Kg/15Kg

30 Pull Ups

Team WOD 2

In Teams of 4

25 Rope Climbs / 50 Rope Pull Ups

50 Sled Pulls 50Kg

100 Bench Press 50Kg/30Kg

150 Burpee Box Jumps 17"/13"

WOD

WOD

2 Mins on, 1 Mins Rest

1. Squats

2. Pull Ups

3. Parallette Jumps

4. Sit Ups

5. Row for Calories

6. DU's/Skips

7. HRPU's

8. 10 Metre Run

9. DB Push Press 20Kg/12.5Kg

10 Alternate Leg Lunges

Record Total Number of Reps

WOD

WOD 1

Team "Angie"

100 Pull Ups

200 Press Ups

300 Sit Ups

400 Squats

WOD 2

Team "Kelly"

Run 2000 Metres

150 Box Jumps 24"/16"

150 Wall Ball 20lb/14lb

WOD 3

Team "???????"

WOD

Skill Work

Turkish Get Up

WOD

50-40-30-20-10

KBS 24Kg/16Kg

KB Step Ups 17"/13" 24Kg/16Kg

Goblet Squats 24Kg/16Kg

WOD

SP - PP - PJ

3   3   3 - 3   3   3 - 3   3   3

WOD

Row 250 Metres / Run 150 Metres

10 Push Press 50% 3RM

10 Box Jumps 25"/17"

4 Rounds for Time

Post Weights and Time to Comments

WOD

Deadlift

1   1   1   1   1   1   1   1   1   1

90 Secs rest between sets

WOD

Run 400 Metres
10-9-8-7-6-5-4-3-2-1
Deadlift (50% 1RM)
Burpee Bar Hops
Run 400 Metres

Post Weights and Time to Comments

WOD

Skill Work

Rowing

WOD 1

Row 500 Metres

WOD 2

5 Shuttle Runs

10 Wall Ball 20lb/10lb

10 Pull Ups

5 Rounds for Time

WOD 3

Row 500 Metres

Foam Roll

Post Times to Comments

WOD

Skill Work

Timed L-Sit on Rings, Bar, Parallettes

WOD

5 DB Press Ups 20Kg/10Kg

10 DB Thrusters 20Kg/10Kg

20 DB Swings 20Kg/10Kg

40 Metre Farmers Walk 20Kg/10Kg

6 Rounds for Time

1000 Metre Time Trial on Watt Bike

Posts Times to Comments

WOD

WOD

10   9   8   7   6   5   4   3   2   1

Deadlift 100Kg/70Kg

Run 15 Metres

KBS 24KG/16Kg

DB OH Step Ups 15Kg/10Kg 17"/13"

Max Rep Pull Ups

Post Time and Reps to Comments

WOD

Skill Work

Hand Stand Push Ups

3 Sets of 10 Reps

WOD

Row 1000 Metres

30 Front Squat 60Kg/40Kg

60DU's / 120 Skips

Row 750 Metres

20 Front Squats 60Kg/40Kg

40 DU's / 80 Skips

Row 500 Metres

10 Front Squats 60Kg/40Kg

20 DU's / 40 Skips

Row 250 Metres

5 Front Squats

10 DU's / 20 Skips

Post time to Comments

 

WOD

Bench Press

3   3   3   3   3   3   3

WOD

5 Power Cleans 52.5Kg/35Kg

10 Push press 52.5Kg/35Kg

20 Plate OH Lunges 10Kg/5Kg

4 Rounds for Time

Post weight and Time to Comments