WOD

Shoulder Press
In 15 Min Find 1RM Shoulder Press

WOD
5 HRPU's
10 Pull Ups
15 Med Ball Sit Ups 20lb/14lb
20 DU's
AMRAP 12 Min

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WOD

WOD
"Filthy Fifty"
50 Box Jump 24"/16"
50 Jumping Pull Ups
50 KBS 16Kg/12Kg
50 Walking Lunges
50 KTE
50 Push Press 20Kg/15Kg
50 Back Extensions
50 Wall Ball 20lb/14lb
50 Burpees
50 DU's

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WOD

EMOM for 12 Mins
1 Min On, 1 Min Rest
Prowler Push 40Kg/20Kg
KB Farmers Walk 32Kg/24Kg
Sled Pulls 60Kg/40Kg

WOD
Partner Workout
15 Wall Ball 20lb/14lb
Row 250 Metres
10 Pull Ups
15 HRPU's
10 Thrusters 20Kg/15Kg
8 Rounds for Time

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WOD

Back Squat
2   2   2   2   2   2   2   2   2   2

WOD
10 DB Push Press 20Kg/12.5Kg
10 Ring Rows
10 Box Jumps 25"/17"
AMRAP 12 Mins

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WOD

EMOM 5 Burpee Parallette Hops
AFAP 100 KBS 28KG/20Kg

WOD
30-20-15-10-5
Med Ball Squats 20lb/10lb
Med Ball Twists 20lb/10lb
Med Ball Sit Ups 20lb/10lb
Med Ball Box Jumps 20lb/10lb 13"/9"

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WOD

Every 90 Secs for 3 Rounds
Row 1 min for Metres, Rest 30 Secs
Run 1 Min for Metres, Rest 30 Secs
Max Skips in 1 Min Rest 30 Secs
(1 Skip = 1 Metre)
Score = Total Distance

WOD
20 DU's
8 Floor Press 50Kg/35Kg
12 Pull Ups
16 OH Lunges 15Kg/10Kg
5 Rounds for Time

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WOD

Deadlift
3   3   3   3   3   3   3   3

WOD
3 Shuttle Runs
10 Deadlift 60% 3RM
15 Squats
20 Medball Sit Ups 20lb/10lb
5 Rounds for Time

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WOD

Skill Work
TGU
Work Up to 1RM

WOD
"Helen"
Run 400 Metres
21 KBS 24Kg/16Kg
12 Pull Ups

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WOD

OHS
2   2   2   2   2   2   2   2

WOD
Partner Workout
10 KBS 24Kg/16Kg
Run 150 Metres
15 HRPU's
20 Med Ball Twists 20lb/14lb
25 Squats
8 Rounds for Time

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WOD

WOD
Row 20 Cals
10 KBS 24Kg/16Kg
AMRAP 7 Mins
Rest 2 Mins
10 Bench Press 50Kg/30Kg
10 Med Ball Sit Ups 20lb/14lb
AMRAP 7 Mins
Rest 2 Mins
10 Burpee Plate Jumps
10 Plate OH Lunges 15Kg/10Kg
AMRAP 7 Mins

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WOD

Back Squat
2   2   2   2   2   2   2   2   2   2   2   2

WOD
12-11-10-9-8-7-6-5-4-3-2-1
DB Push Press 20Kg/12.5Kg
DU's
Ring Rows
Box Jumps 25"/17"

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WOD

Skill Work
Rowing
Row 2000 Metres TT

WOD 2
20 KB Taters 24Kg/16Kg
15 HRPU's
10 Pull Ups
5 Rounds for Time

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WOD

Front Squat
EMOM for 12 Mins
2 Front Squats

WOD
15 Wall Ball 20lb/14lb
15 Ring Rows
15 Box Jumps 25"/17"
5 Rounds for Time

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WOD

Skill Work
Rowing

WOD
Run 300 Metres
4 Burpee Bar Hops
8 Hang Power Clean 60Kg/40Kg
12 OH Lunges 15Kg/10Kg
24 Med Ball Sit Ups 20lb/10lb
4 Rounds for time

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WOD

WOD 1
3 Shuttle Runs
10 Bench Press 50Kg/30Kg
10 Pull Ups
5 Rounds for Time

WOD 2
7 KB Press Ups
7 KBS 24Kg/16Kg
7 Goblet Squats 24Kg/16Kg
7 KB Twists 24Kg/16Kg
7 Rounds for time

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WOD

Skill Work
Pistols

WOD
"Jack"
10 Push Press 52.5Kg/37.5Kg
10 KBS 24Kg/16Kg
10 Box Jumps 25"/17"
AMRAP 20 Mins

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WOD

Box Squat
In 15 Min find 1RM Box Squat

WOD
60 Metre Sprint
10 HRPU's
10 Pull Ups
10 Med Ball Sit Ups 20lb/10lb
AMRAP 12 Mins

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WOD

Deadlift
1   1   1   1   1   1   1   1   1   1

WOD
Row 500 Metres
21-15-9
Deadlift 50% 1RM
HRPU's
Bench Hops
RUN 300 Metres

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WOD

WOD 13.5
15 Thrusters 43Kg/29Kg
CTB Pull Ups
AMRAP 4 Mins
If 90 Reps reached, AMRAP extended by 4 Mins, etc

WOD 2
3 Shuttle Runs
15 Bench Press 50Kg/30Kg
30 Sit Ups
4 Rounds for Time

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WOD

Skill Work
HSPU's

WOD
50-40-30-20-10
DU's
KB Swings 24Kg/16Kg
Box Jumps 25"/17"
Med Ball Twists 20lb/14lb

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WOD

WOD 1
Row 500 Metres
40 Squats
30 Sit Ups
20 Press Ups
10 Pull Ups
Rest 3 Mins Repeat

WOD 2
4 Burpee Bar Hops
6 OHS 30Kg/20Kg
10 Ring Rows
AMRAP 8 Mins

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