WOD

Partner Row
500 Metres
400 Metres
300 Metres
200 Metres
100 Metres

WOD
18-16-14-12-10-8-6-4-2
Goblet Squats 20Kg/12Kg
Parallette Press Ups
Wall ball 20lb/12lb
Med Ball Russian Twists 8lb/4lb

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WOD

WOD 1
Row 250 Metres
10 HRPU's
15 KBS 24Kg/16Kg
20 Parallette Hops
4 Rounds for Time

WOD 2
4 Burpees
8 DB Push Press 20Kg/12.5Kg
12 Box Jumps 25"/17"
AMRAP 12 Mins

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WOD

EMOM for 12 Min

2 Hang Power Clean

 

WOD

Run 150 Metres

5 Pull Ups

7 Hang Power Clean 50Kg/30Kg

9 Parallette Press Ups

5 Rounds for Time

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WOD

Death by 10 Metres

WOD

5 Med Ball Push Ups

10 Wall Ball 20lb/12lb

15 Med Ball Lunges 20lb/12lb

20 Med Ball Sit Ups 20lb/12lb

5 Rounds for Time

Foam Roll Lats

WOD

Bench Press
3   3   3   3   3   3   3

WOD
10 DB Bench Press 20Kg/12.5Kg
15 Ring Rows
30 Sit Ups
5 Rounds for Time

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WOD

Continue with Primal Challenge WOD's or:

WOD 1
Row 500 Metres
30 DB Push Press 20Kg/10Kg
3 Rounds for Time

WOD 2
10 Box Jumps 25"/17"
30 KBS 24Kg/16Kg
6 Shuttle Ruins
20 Box Jumps 25"/17"
20 KBS 24Kg/16Kg
4 Shuttle Runs
30 Box Jumps 25"/17"
10 KBS 24Kg/17Kg
2 Shuttle Runs

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WOD

Primal Challenge Starts Today

 

You will have a choice of:

Fran             Cindy               Helen                 CrossFit Total

21-15-9        5 Pull Ups        Run 400 M           1RM Back Squat 

Thrusters     10 Press Ups     21 KBS                1RM Shoulder Press

Pull Ups       15 Squats         12 Pull Ups          1RM Deadlift

                  AMRAP 20 min  3 Rounds for Time

All 4 must be done over the next week.

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WOD

OHS
2   2   2   2   2   2   2

WOD
Row 500 Metres / 50 DU's
5 OHS 42.5Kg/30Kg
10 Pull Ups
15 Sit Ups

4 Rounds for Time

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WOD

Skill Work
Pistols

Row 250 Metres * 6
1 Mins Rest

WOD
Run 90 Metres
6 Burpee Box Jumps 13"/9"
8 DB Push Press 25Kg/15Kg
10 Alternate Lunges Plate OH 15Kg/10Kg
AMRAP 14 Min

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WOD

WOD

2 Mins 30 Secs at each Station for Max reps

1 Mins Rest

Push Press 30Kg/20Kg

Row

Med Ball Sit Ups 20lb/14lb

DU's/Skips

Wall Ball 20lb/10lb

HRPU's

Box Jumps 25"/17"

Run

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WOD

EMOM for 12 Min
2 Hang Power Snatch

WOD
Run 150 Metres
5 HSPU's
7 Hang Power Snatch
9 Ring Dips
4 Rounds for Time

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WOD

WOD 1
21-15-9-6-3
SDHP 42.5Kg/25Kg
Burpee Bar Hops

WOD 2
Row 250 Metres / Run 150 Metres
8 KTE
16 Walking Lunges 10Kg/5Kg

4 Rounds for Time

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WOD

Skill Work
TGU

WOD
3-6-9-12-15-18-15-12-9-6-3
KB Taters 20Kg/12Kg
Med Ball Sit Ups 20lb/14lb
Box Jumps 25"/17"
DU's

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WOD

Deadlift
5   5   5   5   5

WOD
2 Shuttle Runs
5 Burpee Bar Hops
7 Deadlift 50% 5RM
9 Ring Rows
AMRAP 12 Mins

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WOD

1000 Metre TT on Wattbike

WOD
Row 150 Metres/ Run 150 Metres
15 Abmat Sit Ups
15 KB SDHP 28Kg/20Kg
15 Lateral Parallette Hops
AMRAP 18 Mins

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WOD

Pull Up Holds (Wear weighted Vest if Necessary)

For 12 Mins EMOM

 

WOD

6 Renegade Rows 20Kg/12.5Kg

6 DB Hang Power Snatch 20Kg/12.5Kg

6 DB Split Jerks 20Kg/12.5Kg

10 Rounds for Time

 

Foam Roll Quads, Hamstrings.

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WOD

Skill Work

Rowing

500 Metres x 5

WOD

25 DU's

12 Push Press 25Kg/15Kg

16 DB Box Steps 13"/9"

5 Rounds for Time

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WOD

Back Squats

5   5   5   5   5

 

WOD

10-9-8-7-6-5-4-3-2-1

Back Squat 50% 1RM

OH Lunges 15Kg/10Kg

HRPU's

 

15 Reverse Hypers 

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WOD

WOD
5 Box Jumps 30"/24"
10 Push Press 40Kg/30Kg
AMRAP 5 Mins
Rest 2 Mins
10 KBS 24Kg/16Kg
10 Goblet Squats 24Kg/16Kg
AMRAP 5 Mins
Rest 2 Mins
10 Parallette Press Ups
10 Ring Rows
AMRAP 5 Mins
Rest 2 Mins
10 Wall Ball 20lb/14lb
15 Sit Ups
AMRAP 5 Mins

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WOD

Skill Work
HSPU's

WOD
20-18-16-14-12-10-8-6-4-2
DU's
Ring Rows
KBS 24Kg/16Kg
HRPU's

3 Sets 15 Unbroken GHD Sit Ups

WOD

Skill Work

In 15 Mins Work Up to 1RM Power Snatch

 

WOD

3 Power Snatch 70% 1RM

6 Pull Ups

9 Box Jumps 25"/17"

AMRAP 12 Mins

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