WOD

WOD 1
In 10 Mins
Row 1000 Metres
Then AMRAP
10 Box Jumps 24"/20"
10 KBS 28Kg/20Kg

WOD 2
Sprint 100 Metres
8 Ring Press Ups
16 Lunges
24 Med Ball Sit Ups 20lb/14lb
AMRAP 12 Mins

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WOD

Partner WOD
50 Hang Power Clean 50Kg/30Kg
50 Skips
50 Plate GTO 20Kg/15Kg
50 Runs (10 Metres)
50 Wall Ball 20lb/14lb
50 Pull Ups
50 Calorie Row
50 Med Ball OH Lunges 20lb/14lb
50 Goblet Squats 20Kg/12Kg
50 Shoulder Press 20Kg/15Kg
2 Burpees each time Bar/Plate/KB/Wall Ball put down, failed Skip, Come off Pull Up Bar, etc.

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WOD

Choose One
Row 500 Metres TT
Run 400 Metres TT
Cycle 1000 Metres TT

WOD
Run 400 Metres/Row 500 Metres
10 HRPU
15 Russian KBS 28Kg/20Kg
20 Alternate Lunges
25 Med Ball Sit Ups 20lb/14lb
5 Rounds for Time

WOD

Movement Standards
Thruster
Burpee
Box Jumps

WOD
20-18-16-14-12-10-8-6-4-2
Thrusters 25Kg/20Kg
5 Burpees
2-4-6-8-10-12-14-16-18-20
Box Jumps Overs 24"/20"

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WOD

Gym Closed Today Due to Family Funeral

WOD

Movement Standards
Squat
Press Up
Pull Up
 
WOD
"Cindy"
5 Pull Ups
10 Press Ups
15 Squats  
AMRAP 20 Mins

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WOD

Partner WOD
50 Burpees
100 STO 40Kg/20Kg
100 Med Ball Sit Ups 20lb/14lb
100 Ring Rows
100 Squats
100 10 Metre Shuttles
200 Med Ball Twists 20lb/14lb
Time Cap 30 Mins (Add 1 sec for each rep not completed)

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WOD

WOD
"Nicole"
Run 400 Metres
Max Pull Ups
AMRAP 20 Mins
Score is Total Number of Pull Ups

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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 Row 24Kg/16Kg
4 Rounds for Time

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WOD

WOD
Run 400 Metres
2-4-6-8-10-12-10-8-6-4-2
Wall Ball 20lb/14lb
Box Jumps 24"/20"
KB SDHP 28Kg/20Kg
Run 400 Metres

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WOD

2 Mins On 1 Min Rest
Prowler Push
Plate Carry
Sled Pull
KB Farmers Walk

WOD
6 Pull Ups
12 Shoulder Press 30Kg/20Kg
AMRAP 10 Mins

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WOD

WOD
Run 400 Metres
30-25-20-15-10-5
KBS 24Kg/16Kg
Alternate Leg Skips
Plate GTO 15Kg/10Kg
HRPU
Hurdle Hops
Run 400 Metres

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WOD

Max Weight Back Squatted in 5 Mins

Max 10 Metres Run in 5 Mins

WOD
5 Burpee Box Jumps 24"/20"
10 DB GTO 25Kg/15Kg
20 Med Ball Sit Ups 20lb/6Kg
AMRAP 10 Mins
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WOD

50 Calorie Row TT

Partner WOD
100 Squats
100 Shoulder Press 20Kg/15Kg
100 KBS 20Kg/12Kg
100 Thrusters 20Kg/16Kg
100 Ring Rows
100 OH Lunges 15Kg/10Kg
100 DU

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WOD

WOD
2 Prowler Push 30Kg/20Kg
10 Squats
AMRAP 3 Min
5 HRPU
5 Ring Rows
AMRAP 3 Min
5 Med Ball Sit Ups 20lb/14lb
5 Med Ball Twists 20lb/14lb
AMRAP 3 Min
5 KBS 24Kg/16Kg
Row 100 Metres
AMRAP 3 Mins
5 Box Jumps 24"/20"
5 Sprawls
AMRAP 3 Mins
5 Rope Pull Ups
5 Bench Press 50Kg/30Kg
AMRAP 3 Mins
1 Mins Rest Between

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WOD

Goat WOD
20 DU
10 Front Squat 40Kg/25Kg
20 Calorie Row
10 Thrusters 40Kg/25Kg
20 Lap Run
10 Strict Pull Ups
20 OH Lunges 20Kg/15Kg
10 Burpees
20 Wall Ball 20lb/14lb
10 OHS 40Kg/25Kg
3 Rounds for Time

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WOD

Bench Press
5   5   5   5   5

WOD
5 Weighted Pull Ups
10 Floor Press 60% 5RM
15 OH Lunges 15Kg/10Kg
AMRAP 12 Mins

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WOD

WOD
Run 100 Metres
10 KBS 24Kg/16Kg
15 Box Jumps 24"/20"
20 Med Ball Twists 20lb/14lb
10 Rounds for Time

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WOD

WOD 1
"Jackie"
Row 1000 Metres
50 Thrusters 20Kg/15Kg
30 Pull Ups

WOD 2
"Annie"
50-40-30-20-10
DU
Sit Ups

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