WOD

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

WOD
15 Wall Ball 20lb/14lb
15 Ring Rows
15 Box Jumps 24"/16"
4 Rounds for Time

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WOD

Skill Work
Hang Power Clean

WOD
5 Double Hop Burpees
10 Hang Power Clean 50Kg/35Kg
20 OH Plate Lunges 15Kg/10Kg
AMRAP 20 Mins

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WOD

1 Min on 1 Min Off for 2 Rounds
Prowler Push 30Kg/10Kg
DB Farmers Walk 25Kg/17.5Kg
Sled Pulls 60Kg/40Kg
DB Waiter Walk 15Kg/10Kg
KB Yolk Carry 24Kg
Plate Carry 15Kg/10Kg

WOD
15 KBS 24Kg/16Kg
15 Box Jumps 24"/20"
4 Rounds for Time

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WOD

Deadlift
In 15 Mins find 1RM Deadlift

WOD
10-9-8-7-6-5-4-3-2-1
DU
Deadlift 50% 1RM
Burpee Bar Hops
Med Ball Sit Ups 20lb/14lb

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WOD

WOD 1

20 Alternate DB Snatch 25Kg/15Kg

20 DB Box Steps

5 Rounds for Time

 

WOD 2

3 Rounds of Cindy

30 Thrusters 20Kg/15Kg

2 Rounds of Cindy

20 Thrusters 20Kg/15Kg

1 Round of Cindy

10 Thrusters 20Kg/15Kg

Post Times to Comments

WOD

WOD
15 KBS 24Kg/16Kg
15 Box Jumps 24"/16"
15 Med Ball Sit Ups 20lb/14lb
AMRAP 30 Mins

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WOD

Box Squat
2   2   2   2   2   2   2   2   2   2   2   2

WOD
5 Plate Burpees
10 Plate Squats 20Kg/15Kg
15 Plate GTO 20Kg/15Kg
AMRAP 12 Mins

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WOD

2 Mins Work, 1 Mins Rest

Sled Pulls 60Kg/40Kg

GHD Med Ball Sit Ups 20lb/14lb

Back Squat 40Kg/30Kg

DB Bench Press 20Kg/10Kg

Plate Farmers Walk 15Kg/10Kg

Plate Burpees

2 Rounds for Reps

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WOD

Partner WOD 1
Changing Every Minute Row Max Metres in 10 Mins

Partner WOD 2
Alternate
10 OH Lunges 15Kg/10Kg
10 10 Metre Sprints
10 DB Push Press 20Kg/12.5Kg
10 Plate Squats
10 DB Box Step Overs
10 Rounds for Time

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WOD

5 Mins On 2 Mins Rest

1. Row 500 Metres

    Max KBS 24Kg/16Kg

2. 100 DU's

    Max Wall Ball 20lb/14lb

3. Run 400 Metres

    Max Push Press 40Kg/25Kg

4. 120 Bench Hops

    Max Med ball Twists 20lb/14lb

Rest 2 Mins

Max Unbroken OH Lunges 15Kg/10Kg

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WOD

Hang Power Clean
EMOM for 12 Min
3 Hang Power Clean 70Kg/50Kg
3 Box Jumps 30"/24"

WOD
3 Shuttle Runs
5 Hang Power Clean 50Kg/30Kg
10 Pull Ups
20 Med Ball Sit Ups 20lb/14lb
5 Rounds for Time

Post Time to Comments

WOD

Row 250 Metres * 5

1 Min Rest between

WOD

Run 400 Metres

10 HRPU's

10 TTB

10 Box Jumps 24"/16"

10 Deadlift 80Kg/50Kg

5 Rounds

Run 400 Metres

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WOD

1000 Metre Wattbike TT

WOD
10 OH Plate Lunges 15Kg/10Kg
10 Thrusters 20Kg/15Kg
AMRAP 5 Mins
10 Med Ball Sit Ups 20lb/14lb
10 Med Ball Twists 20lb/14lb
AMRAP 5 Mins
Row 100 Metres
10 KBS 24KG/16Kg
AMRAP 5 Mins
10 DB Box Jumps 10Kg/6Kg
HRPU's
AMRAP 5 Mins
Rest 1 Minute Between AMRAP's

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WOD

90 Secs On, 30 Secs Off
Prowler Push
Row
Farmers Carry
Row
Sled Pulls
Row
Plate Carry
Row

WOD
5 Pull Ups
10 Bench Press 60Kg/40Kg
15 Med Ball Sit Ups 20lb/14lb
AMRAP 12 Mins

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WOD

WOD
"Whitten"
22 KBS 32Kg/24Kg
22 Box Jumps 24"/20"
Run 400 Metres
22 Burpees
22 Wall Ball 20lb/14lb
5 Rounds for Time

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WOD

Skill Work

Pistols

WOD

20 DU's

4 Deadlift 100Kg/75Kg

8 Pull Ups

12 Box Jumps 24"/16"

16 Med Ball Sit Ups 20lb/14lb

AMRAP 24 Mins

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WOD

Back squat
2   2   2   2   2   2   2   2   2   2

WOD
Run 400 Metres
10-9-8-7-6-5-4-3-2-1
Plate GTO 20Kg/15Kg
Plate Box Steps 20"/16"
HRPU's
Run 400 Metres

Post Weights and Time to Comments

WOD

OHS
In 15 Min Find 1RM OHS

WOD
"Nancy"
Run 400 Metres
15 OHS 43Kg/30Kg

Post Weights and Time to Comments

WOD

500 Metre Row TT

WOD 1
7 Goblet squats 24Kg/16Kg
7 KBS
7 Round the World
7 KB Press Ups
7 Rounds for Time

WOD 2
10 Box Jumps 24"/16"
30 DB PP 20KG/12.5Kg
6 Shuttle Runs
20 Box Jumps
20 DB PP
4 Shuttle Runs
30 Box Jumps
10 DB PP
2 Shuttle Runs

Post Times to Comments

WOD

WOD
10 OH Plate Lunges 15Kg/10Kg
2 Sled Pulls 60Kg/40Kg
AMRAP 4 Mins
10 Push Press 40Kg/25Kg
10 Pull Ups
AMRAP 4 Min
10 Wall Ball 20lb/14lb
20 Med Ball Twists 20lb/14lb
AMRAP 4 Mins
Row 150 Metres
15 Abmat Back Extensions
AMRAP 4 Mins
15 DB Box Steps 15Kg/10Kg
10 HRPU's
AMRAP 4 Mins
1 Mins Rest Between Rounds

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WOD

Skill Work
HSPU's

WOD
15 DU's
3 MU's
15 KBS 28Kg/20Kg
3 HSPU's
15 Plate Squats 15Kg/10Kg
AMRAP 15 Mins

Post Reps to Comments

WOD

WOD 1
7 Power Clean 50Kg/35Kg
7 Front Squats 50Kg/35Kg
7 TTB
7 Rounds for time

WOD 2
45 Box Jumps 20"/12"
45 OH Plate Lunges 10Kg/5Kg
30 Box Jumps 24"/16"
30 OH Plate Lunges 15Kg/10Kg
15 Box Jumps 30"/20"
15 OH Plate Lunges 20Kg/15Kg

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