WOD

Skill Work

Deadlift

 

WOD

"McGhee"

5 Deadlift 125Kg/85Kg

13 Press Ups

9 Box Jumps 24"/20"

AMRAP 30 Mins

Post Rounds to Comments

WOD

Every 90 Secs for 8 Rounds

3 RDL 100Kg/70Kg

2 Sled Pulls 50Kg

1 Prowler Push 60Kg

 

WOD

21-15-9

Push Press 50Kg/35Kg

Box Jumps 25"/17"

Pull Ups

Post Time to Comments

WOD

EMOM for 12 Mins

1 Power Clean

3 Hang Power Clean

2 Front Squat

1 Push Press

50Kg/35Kg

 

WOD

Row 300 Metres/ Run 180 Metres

6 DB Press Ups

8 DB GTO 25Kg/15Kg

12 DB Lunges 25Kg/15Kg

6 Rounds for Time

WOD

WOD 1

5 Burpee Box Jumps 13"/9"

10 Goblet squats 24Kg/16Kg

20 Alternating KBS 24Kg/16Kg

5 Rounds for Time

WOD 2

3 Shuttle Runs

6 Bar Press Ups

9 Deadlift 70Kg/50Kg

12 Wall Ball 20lb/14lb

15 Bar Hops

4 Rounds for Time

Post Times to Comments

WOD

Back Squat

5   5   5   5   5

 

WOD

5 Strict Pull Ups

7 Ring Press Ups

9 Back Squats 50% 5RM

AMRAP 12 Mins

Post Weights and Reps to Comments

WOD

EMOM 5 Plate Burpees

AFAP 100 KBS 32Kg/24Kg

 

WOD

45-30-15-5

Med Ball Run 20lb/14lb

Med Ball Sit Ups 20lb/14lb

Med Ball Squats 20lb/14lb

 

Post Times to Comments

WOD

WOD 1
50 DU's
Run 150 Metres
Row 250 Metres
4 Rounds for Time

WOD 2
2 Front Squat 42.4Kg/30Kg
4 BB Lunges 42.5Kg/30Kg
6 Push Press 42.5Kg/30Kg
8 Pull Ups
10 HRPU's
5 Rounds for Time

Post Times to Comments

WOD

Hang Power Clean

3   3   3   3   3   3   3

 

WOD

Row 400 Metres/Run 225 Metres

5 Burpee Bar Hops

7 Hang Power Clean 60Kg/40Kg

9 Parallette Press Ups

4 Rounds for Time

Post weights and Time to Comments

WOD

Skill Work
Rings

WOD
6 Box Jump Overs 25"/17"
9 Russian KBS 28Kg/20Kg
AMRAP 7 Min
Rest 2 Mins
6 Ring Dips
9 SDHP 28Kg/20Kg
AMRAP 7 Min
Rest 2 Mins
6 Ring Rows
9 DB Push Press 20Kg/12.5Kg
AMRAP 7 Mins

Post Reps to Comments

WOD

Skill Work

HSPU

 

WOD

Row 500/400 Metres

10 DB Push Press 20Kg/12.5Kg

15 DB Box Steps 20Kg/12.5kg

20 MB Russian Twist 20lb/14lb

25 MB Sit Ups 20lb/14lb

4 Rounds for Time

Post Time to Comments

WOD

Deadlift

EMOM for 15 Min 1 DL

 

WOD

8 Deadlift 50% 1RM

16 DB Bench Press 20Kg/12.5Kg

32 DU's

5 Rounds for Time

Post Weights and Time to Comments

WOD

Skill Work
Rope Climb

WOD
1 Rope Climb
2 DB Snatches 20Kg/12.5Kg
3 Pull Ups
4 Wall Ball 20lb/12lb
5 Plate OH Walking Lunges 10Kg/5Kg
6 KBS 24Kg/16Kg
7 Burpees
8 DB Push Press 20Kg/12.5Kg
9 Goblet Squats 24Kg/16Kg
10 Box Jumps 25"/17"
11 Ring Press Ups
12 Thrusters 42.5Kg/30Kg

Foam Roll Glutes, Hamstrings

Post Time to Comments

WOD

"Tabata This"
Squats
Pull Ups
Push Ups
Sit Ups
Row

WOD
10-9-8-7-6-5-4-3-2-1
Back Squat 50Kg/35Kg
MB OH Lunges 20lb/12lb

Post Reps to Comments

WOD

Max Height Box Jump

WOD

12 KBS 32Kg/24Kg

12 Box Jumps 25"/17"

12 Ring Rows

AMRAP 18 Mins

Max DU's in 2 min 

WOD

Rowing

30 Sec on 30 Sec Rest

At Each Damper Setting

Record Total Metres

 

WOD

25 DU's/50 Skips

5 Strict Pull Ups

10 DB Push Press 20Kg/12.5Kg

15 Sprawls

20 Butterfly Sit Ups

5 Rounds for Time

Post Metres and Time to Comments



WOD

Thruster

3   3   3   2   2   2   1   1   1

WOD

5 Thrusters 40Kg/30Kg

7 Pull Ups

9 Parallette Press Ups

AMRAP 12 mins

Post weights and Times to Comments

WOD

Skill Work
Turkish Get Up

WOD
40-30-20-10-5
Runs
KBS 24Kg/16Kg
Med Ball OH Lunges 20lb/12lb
Med Ball Sit Ups 20lb/12lb

Post Weights and Time to Comments

WOD

SP-PP-PJ

5 4 3 2 1- 5 4 3 2 1- 5 4 3 2 1

WOD

Row 400 Metres/Run 225 Metres

15 Push Press 50% 1RM

15 BB Box Steps 17"/13"

4 Rounds for Time

Post Weights and Time to Comments

WOD

Skill Work
Max Pull Ups

WOD
"Filthy Fifty"
50 Box Jumps 25"/17"
50 Jumping Pull Ups
50 KBS 16Kg/12Kg
50 Walking Lunges
50 Knees to Elbows
50 Push Press 20Kg/15Kg
50 Back Extensions
50 Wall Ball 20lb/14lb
50 Burpees
50 DU's/100 Skips

Post Reps and Time to Comments