WOD

WOD
10 DU's
20 Walking Lunges
20 Med Ball Sit Ups 20lb/14lb
20 Med Ball Twists 20lb/14lb
5 Rounds for Time

WOD 2
Row 500 Metres
30 Wall Ball 20lb/14lb
40 KBS 24Kg/16Kg
50 Thrusters 20Kg/15Kg
Row 500 Metres

Post Times to Comments

WOD

WOD 13.4
3 Clean and Jerk 61Kg/43Kg
3 Toes to Bar
6,6/9,9/12,12 etc
AMRAP 7 Mins

WOD
Row 250 Metres/ Run 150 Metres
10 KBS 24Kg/16Kg
10 Wall Ball 20lb/14lb
10 Rebounding Box Jumps 25"/17"
AMRAP 18 Mins

Post Reps to Comments

WOD

In 15 Mins Find 1RM Thruster

WOD
Run 150 Metres
10 Burpee Bar Hops
8 Deadlifts 50Kg/35Kg
4 Hang Power Clean 50Kg/35Kg
2 Front Squats 50Kg/35Kg
5 Rounds for Time

Post weights and Time to Comments

WOD

WOD 1
50 Sit Ups
50 HRPU's
50 DB Hang Clean Push Press 20Kg/12.5Kg 
50 Ring Rows
2 Rounds for Time

WOD 2
Row 500 Metres
20 KBS 24Kg/16Kg
20 OH lunges 15Kg/10Kg
3 Rounds for Time

Post Time to Comments

WOD

Clean
EMOM for 12 Mins
3 Hang Power Cleans 60Kg/40Kg
3 Box Jumps 33"/25"

WOD
3 Shuttle Runs
6 Shoulder Press 40Kg/25Kg
9 Pull Ups
15 Squats
6 Rounds for time

Post Time to comments

WOD

WOD
12-11-10-9-8-7-6-5-4-3-2-1
DU's
Push Press 42.5Kg/30Kg
Med Ball OH Lunges 20lb/14lb
Med Ball Twists 20lb/14lb
Med Ball Sit Ups 20lb/14lb

Tabata Row

WOD

Front Squat
2   2   2   2   2   2   2   2   2   2

WOD
10 Wall Ball 20lb/14lb
20 DB Snatch (10 R, 10 L) 25Kg/15Kg
40 Metre Farmers Walk 2 * 15Kg/10Kg Plates

4 Rounds for Time

Post Weights and Time to Comments

WOD

Skill Work
Rings

WOD
6 Box Jump Overs 25"/17"
9 KBS 24Kg/16Kg
AMRAP 7 Mins
Rest 2 Mins
6 Ring Dips
9 SDHP 28Kg/20Kg
AMRAP 7 Mins
Rest 2 Mins
6 Ring Rows
9 DB Push Press 20Kg/12.5Kg
AMRAP 7  Mins
Rest 2 Mins
Row 100 Metres
9 Press Ups
AMRAP 7 Mins

Post Reps to Comments

WOD

Push Press
3   3   3   3   3   3

Games WOD 13.2
5 STO 52Kg/34Kg
10 Deadlift 52Kg/34Kg
15 Box Jumps 24"/20"
AMRAP 10 Mins

Post Weights and Reps to comments

WOD

WOD 1
Row 300 Metres
10 Parallette Press Ups
Sprint 100 Metres
4 Rounds for Time

WOD 2
10 Wall Ball 20lb/14lb
10 Ring Rows
10 Med Ball Sit Ups 20lb/14lb
4 Rounds for Time

WOD 3
10 Bench Press 40Kg/20Kg
20 KB Upright Rows 24Kg/16Kg
4 Rounds for Time

Post Times to Comments

WOD

EMOM for 12 Mins
4 Prowler Push
4 KB Farmers Walk
4 Sled Pulls
2 Farmers Walk Handles

WOD
25 DU's
4 Sets of Bear Complex (42.4Kg/30Kg)
6 Pull Ups
10 Med Ball Twists  20lb/14lb
AMRAP 15 Mins

Post Reps to Comments

WOD

Back Squat
2   2   2   2   2   2   2   2

WOD
10 Back Squat 60% 2RM
10 Ring Rows
10 Box Jumps 25"/17"
5 Rounds for Time

Post Weights and Time to Comments

WOD

Skill Work
Hang Power Snatch

WOD
Games WOD 13.1

WOD

Skill Work
Work Up to 1RM Turkish Get Up

WOD
40-30-20-10-5
KBS 24Kg/16Kg
KB Step Ups
KB Goblet Squats
KB Russian Twists

Post Weight and Time to Comments

WOD

WOD
Row 750 Metres
In Remainder of Time Burpee Bar Hops
AMRAP 7 Mins
Rest 2 Mins
7 Box Jumps 25"/17"
7 Wall Ball 20lb/14lb
AMRAP 7 Mins
Rest 2 Mins
7 STO 60Kg/40Kg
7 Pull Ups
AMRAP 7 Mins

Post Reps to Comments

WOD

Band Resisted KBS
For 10 Mins EMOM 10 KBS 24Kg/16Kg

 WOD 1
2 Shuttle Runs
15 Russian KBS 32Kg/24Kg
10 CTB Pull Ups
3 Rounds for Time

WOD 2
20 DU's
10 HRPU's
20 Squats
30 Med Ball Sit Ups 20lb/10lb
4 Rounds for Time

Post Times to Comments

WOD

Skill Work
HSPU's

WOD
Row 250 Metres/Run 150 Metres
4 HSPU's
6 Ring Rows
8 SDHP 42.5Kg/30Kg
10 Plate Squats 20Kg/10Kg
AMRAP 18 Mins

Post Time to Comments