WOD

Partner WOD
3 Mins on 30 Secs Off
Row Max Calories
KBS 24Kg/16Kg
Med Ball Relay 6Kg
Bench Press 40Kg/25Kg
OH Lunges 15Kg/10Kg
Med Ball Sit Ups 20lb/14lb
Wall Ball 20lb/14lb
DB Box Jumps 16"/12" 12.5Kg/8Kg
Goblet Squats 24Kg/16Kg
Ring Rows.

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WOD

SP/PP/PJ
3   3   3   2   2   2   1   1   1

WOD
9 Push Press (50% 2RM)
6 Front Rack Lunges
3 Burpee Pull Ups
12 Min AMRAP

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WOD

WOD 1
6 Deadlift 60Kg/40Kg
4 Hang Power Clean 60Kg/40Kg
2 Front Squat 60Kg/40Kg
12 HRPU
12 Pull Ups
5 Rounds for Time

WOD 2
10 Bar Hops
10 Plate Sit Ups 15Kg/10Kg
10 Box Jumps 24"/20"
5 Rounds for Time

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WOD

WOD
15 Wall Ball 20lb/14lb
15 Med Ball Sit Ups 20lb/14lb
AMRAP 5 Mins
Row 200 Metres
10 DB Box Step Overs 15Kg/10Kg
AMRAP 5 Mins
15 Ring Rows
15 Plate OH Lunges 20Kg/15Kg
AMRAP 5 Mins
10 Press Ups
20 Russian KBS 32Kg/24Kg
30 Squats
AMRAP 5 Mins
2 Mins Rest Between

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WOD

Partner WOD 1
10 KB Press Ups
10 Goblet Squats
10 KBS
10 Rounds for Time

Partner WOD 2
Row 250 Metres
Run 150 Metres
50 Skips
10 Rounds for Time

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WOD

Skill Work
Clean

WOD
1 Clean 50Kg/35Kg
1 Pull Up
1 Run
2 Cleans
2 Pull Ups
2 Runs
etc
AMRAP 18 Mins

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WOD

WOD
5 Mins Max Reps Prowler Push/Sled Pull-Alternate 40Kg/30Kg
5 Mins Max Reps Med Ball Ground to Target 20lb/14lb
5 Mins Max Row Calories
5 Mins Max STO 40Kg/25Kg
5 Mins Max Plate Sit Ups 15Kg/10Kg
5 Mins Max Box Jumps 20"/16"
90 Secs Rest Between Stations

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WOD

Deadlift
EMOM for 15 Mins
1 Deadlift

WOD
10-9-8-7-6-5-4-3-2-1
Deadlift 50% 1RM
10 Med Ball Sit Ups
1-2-3-4-5-6-7-8-9-10
Double Hop Burpees

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WOD

WOD 1
Row 600 Metres
Run 300 Metres
150 DU

WOD 2
50 KBS 28Kg/20Kg
50 Box Jumps 24"/20"
50 Ring Rows
50 Wall Ball 20lb/14lb
Rest 2 Mins
Repeat

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WOD

Partner WOD
100 Wall Ball 20lb/14lb
100 Russian KBS 28Kg/20Kg
Row 1500 Metres
100 STO 40Kg/25Kg
Run 1250 Metres
100 Plate OH Lunges 15Kg/10Kg
100 Ring Rows

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WOD

Tabata Row

WOD
10 HRPU
15 Box Jumps 24"/20"
20 Med Ball Sit Ups 20lb/14lb
50 Skips
10 Rounds for Time

OR

WOD

5 HSPU

10 Box Jumps 30"/24"

15 GHD Sit Ups

25 DU

10 Rounds for Time

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WOD

WOD 1
2 Mins On, 1 Mins Rest
Plate Carry
Prowler Push
KB Farmers Walk
Sled Pull
Waiter Carry
DB Box Steps

WOD 2
21-15-9
Med Ball Twists 20lb/14lb
Thrusters 25Kg/20Kg
Ring Rows
Push Press 25Kg/20Kg

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WOD

Back Squat
5   5   5   5   5

WOD
10-9-8-7-6-5-4-3-2-1
Plate Squats 20Kg/15Kg
Press Ups
Sprint 15 Metres
Pull Ups

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WOD

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

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WOD

Partner Row
2000 Metre TT

Partner WOD
"Hell"en?
Run 500 Metres
40 Russian KBS 28Kg/20Kg
24 Pull Ups
5 Rounds for Time

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WOD

WOD
Row 250 Metres/Run 250 Metres
25 Plate GTO 20Kg/15Kg
25 Med Ball Sit Ups 20lb/14lb
25 KB OHS
25 DU
AMRAP 30 Mins

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WOD

Banded KBS
EMOM for 10 Mins 10 KBS

WOD
2-4-6-8-10-12-10-8-6-4-2
Box Jumps 24"/20"
Thrusters 30Kg/20Kg
Ring Rows

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WOD

EMOM for 12 Mins
1 Power Clean, 1 Front Squat

WOD
10-9-8-7-6-5-4-3-2-1
Front Rack Lunges 42.5Kg/30Kg
Pull Ups
Squats
Press Ups

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WOD

WOD

Row 250 Metres

20 Med Ball Sit Ups 20lb/14lb

AMRAP 6 Mins

2 Shuttle Runs

10 KB Taters 20Kg/12Kg

AMRAP 6 Mins

10 HRPU

10 Ring Rows

AMRAP 6 Mins

10 Back Squat 40Kg/25Kg

10 Box Jumps 24"/20"

AMRAP 6 Mins

Rest 2 Min Between Each AMRAP

WOD

Partner WOD
80 Deadlift 60Kg/40Kg
80 Runs (10 Metres)
80 Burpee Wall Ball  8lb/4lb
80 Calorie Row
80 Med Ball Sit Ups 20lb/14lb
80 Ring Rows
80 KB/DB Box Steps 20" 16Kg/12Kg
80 Push Press 30Kg/20Kg

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WOD

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

WOD
Row 250 Metres/ Run 150 Metres
10 Ring Rows
10 Box Jumps 24"/20"
10 HRPU
10 Plate Squats 15Kg/10Kg
5 Rounds for Time

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WOD

Skill Work
L-Sits

WOD
2 Mins On, 1 Min Rest
AMRAP
1. Row - Calories
2. Med Ball Sit Ups 20lb/14lb
3. Push Press 30Kg/20Kg
4. OH Lunges 15Kg/10Kg
5. Prowler Push 40Kg/20Kg
6. DB Box Jumps 16"/12" 12.5Kg/8Kg
7. Wall Ball 20lb/14lb
8. Sled Pull 45Kg/30Kg
9. KBS 24Kg/16Kg
10. DB Clusters 15Kg/10Kg

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WOD

Hang Power Snatch

EMOM for 10 Mins

3 Hang Power Snatch

 

WOD

"Randy"

75 Power Snatch 35Kg/25Kg

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