WOD

WOD 1
10 HRPU's
4 Med Ball Parallette Jump, Horse Run, Burpees 10lb/6lb
5 Rounds for Time

WOD 2
60 Secs on 30 Secs off
Row (Calories)
Back Squat 60Kg/40 Kg
DB Box Jumps 8Kg/4Kg 21"/13"
KBS 32Kg/24Kg
3 Rounds for Reps

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WOD

WOD 1
21-15-9
Push Press 50Kg/35Kg
Pull Ups

WOD 2
15 Wall Ball 20lb/14lb
15 Med Ball Sit Ups 20lb/14lb
15 Ring Rows
15 Box Jumps 25"/17"
3 Rounds for Time

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WOD

Death by Shoulder Press
On the First Min 1 Shoulder Press
On the Second Min 2 Shoulder Press, etc
Until Cannot Complete number in the Min

WOD
Run 150 Metres
5 KB Press Ups
10 Goblet Squats 24Kg/16Kg
20 Alternating KBS 24Kg/16Kg
40 Metre Farmers Walk 2 * 15Kg/10Kg/5Kg Plates
5 Rounds for Time

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WOD

Skill Work
Hang Power Clean

WOD
Shuttle Run
10 Hang Power Clean 60Kg/40Kg
Shuttle Run
10 Feet Elevated Press Ups
6 Rounds for Time

Tabata Row

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WOD

WOD
90 Secs on 30 Secs Rest
KBS 24Kg/16Kg
Row - Metres
Prowler Push 20Kg/10Kg
Tyre Slams 14lb/7lb
Bench Press 40Kg/25Kg
Box Jumps 21"/17"
Farmers Walk 40Kg/20Kg
Battling Rope
Back Squat 20Kg/15Kg
Wattbike - Metres
Med Ball Sit Ups 20lb/14lb
Sled Pulls 60Kg/40Kg

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WOD

EMOM for 12 Min
2 Push Jerk

WOD
10-9-8-7-6-5-4-3-2-1
Push Jerk 70% 2RM
Box Jumps 25"/13"
Pull Ups

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WOD

WOD 1
10 DU's
10 Goblet squats 24Kg/16Kg
10 Russian Swings 24Kg/16Kg
10 Ring Rows
AMRAP 10 Mins

WOD 2
5 Burpee Plate Jumps
10 Farmers Walk 2 * 15Kg/10Kg Plates
15 Plate OH Lunges 15Kg/10Kg
20 Lateral Parallette Jumps
5 Rounds for Time

WOD

WOD 1
30 Back Squat 100Kg/70Kg
Row 1000 Metres

WOD 2
30 KBS 28Kg/20Kg
20 Wall Ball 20lb/14lb
10 KTE
3 Rounds for Time

Max Metres on Wattbike in 1 Min

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WOD

Thrusters
3   3   3   3   3   3   3

WOD
4 Shuttle Runs
10 Thrusters 60% 3RM
10 Pull Ups
5 Rounds for Time

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WOD

WOD 1
Sprint 300 Metres-Record Time
Rest 1 Min
Row for same Time as 300 Metre Sprint- Record Metres
Repeat

WOD 2
10 Wall Ball 20lb/14lb
12 Med Ball Sit ups
14 Med Ball Lunges
16 Med Ball Twists
5 Rounds for Time

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WOD

 

WOD 1 (Main Site)

100 DU's

50 STO 20Kg/15Kg

25 TTB

2 Rounds for Time

 

WOD 2

Sprint 30 Metres

5 Deadlift 100Kg/75Kg

20 Squats

15 Sit Ups

AMRAP 8 Mins

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WOD

Skill Work
HSPU, Handstand Holds

WOD
Row 250 Metres/Run 150 Metres
21-18-15-12-9-6-3
DB Push Press 20Kg/12.5Kg
Box Jumps 25"/17"
Ring Rows
Run 150 Metres/Row 250 Metres

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WOD

Skill Work
Timed L-Sit *3

WOD
10 Front Squat 50Kg/30Kg
15 GHD Sit Ups
20 Alt OH Lunges 15Kg/10Kg
25 DU's
6 Rounds for Time

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WOD

Band Resisted KBS
EMOM for 12 Minutes 8 KBS 24Kg/16Kg

WOD
5 Shuttle Runs
21 KBS 24Kg/16Kg
12 CTB Pull Ups
4 Rounds for Time

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WOD

Skill Work

Clean

WOD

"The Chief"

3 Power Cleans 60Kg/37.5Kg

6 Push Ups

9 Squats

Max Rounds in 3 minutes

Rest 1 Minute

Repeat for 5 Rounds

Max GHD Sit Ups * 3 with 2 mins Rest

WOD

WOD
6 KB Press Ups
8 Goblet Squats 24Kg/16Kg
10 KBS
AMRAP 6 mins/Rest 2 Mins
10 Med Ball Twists 20lb/10lb
8 Med Ball Sit Ups
6 Med Ball Lunges
AMRAP 6 Mins/Rest 2 Mins
10 Hang Power Clean 50Kg/30Kg
10 Ring Rows
AMRAP 6 Mins/2 Mins Rest
Row 200 Metres
20 DU's
AMRAP 6 Mins

WOD

Deadlift
5   5   5   3   3   3   1   1   1

WOD
10-9-8-7-6-5-4-3-2-1
Deadlift 50% 1RM
Runs
Burpee Bar Hops

WOD

Skill Work
Rowing

WOD 1
Row 1000 Metres

WOD 2
40 DU's
10 WBS 20lb/14lb
10 Pull Ups
5 Rounds for Time

WOD 3
Row 500 Metres

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WOD

EMOM for 12 Mins
4 DB Push Press 25Kg/15Kg
4 Box Jumps 30"/24"

WOD
4 Shuttle Runs
20 Single Arm Swings 24Kg/16Kg
15 Ring Rows
5 HSPU's
4 Rounds for Time

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WOD

Games WOD 12.1
Max Burpees in 7 Mins

WOD 2
8 Runs
8 Pull Ups
8 KBS 24Kg/16Kg
8 Rounds for Time

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