WOD

EMOM for 12 Mins
3 Hang Power Clean
3 High Box Jumps

WOD
Run 100 Metres/Row 250 Metres
5 Deadlift 60Kg/40 Kg
5 Power Clean 60Kg/40Kg
5 Burpee Bar Hops
10 Rounds for Time

Post Weights, Box Height and Time to Comments

WOD

WOD
4 Prowler Push
6 Plate Carry
AMRAP 4 Mins
10 Wall Ball
10 Ring Row
AMRAP 4 Mins
10 Med Ball Sit Ups
20 Med Ball Twists
AMRAP 4 Mins
10 Thrusters
10 Pull Ups
AMRAP 4 Mins
4 Sled Pull
10 HRPU
AMRAP 4 Mins
Row 20 Calories
20 Plate OH Lunges
AMRAP 4 Mins
1 Min Rest Between

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WOD

Skill Work
TGU
Work Up to 1RM TGU

WOD
4 Double Bar Hop Burpees
8 Thrusters 30Kg/20Kg
12 Box Jumps 24"/20"
AMRAP 16 Mins

Post Weight and Reps to comments

WOD

WOD at 11.00am today for anyone interested. All Welcome.

WOD

Partner WOD
100 Bench Press 40Kg/25Kg
100 KBS 24Kg/16Kg
100 Band Pull Ups
Row 100 Calories
100 Box Jump Overs 24"/20"
150 Shoulder Press 20Kg/15Kg
200 Squats
400 Med Ball Sit Ups

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WOD

EMOM for 12 Mins
3 Power Clean
2 Front Squat
1 Push Press

WOD
10-9-8-7-6-5-4-3-2-1
Plate Squats
Plate GTO
Plate OH Lunges
Plate Sit Ups
Plate Box Steps

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WOD

Partner WOD

3 Mins On, 1 Mins Rest

Sled Pull

Back Squat

Row (Calories)

Med Ball Toss

DB Box Steps

Thrusters

Prowler Push

Jump Ground to 1 Foot Above Reach

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WOD

Shoulder Press
EMOM for 10 Mins
3 Shoulder Press

WOD
Row 250 Metres/Run 150 Metres/100 Skips
4 Burpee Bar Hops
8 Pull Ups
12 Floor Press 42.5Kg/30Kg
16 Lunges
AMRAP 16 Mins

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WOD

WOD 1
Run 100 Metres
25 Squats
4 Rounds for Time
WOD 2
10 Wall Ball
10 Press Ups
5 Rounds for Time
WOD 3
21-15-9
KBS
Box Jumps
WOD 4
5 Burpees
10 DU
AMRAP 4 Mins
Rest 1 Min Between WODs

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WOD

Partner WOD
Row 500 Metres/Run 300 Metres
100 KBS/100 Goblet Squats
120 Med Ball Sit Ups/140 Med Ball Twists
100 Pull Ups/100 HRPU
100 Push Press/100 Front Squat
100 Plate GTO/100 Plate Box Steps
140 Skips/80 Lunges

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WOD

EMOM for 12 Mins

1 Deadlift

 

WOD

21 Deadlift 50% 1RM

21 Box Jumps 24"/20"

3 Rounds of Cindy

15 Deadlift

15 Box Jumps

2 Rounds of Cindy

9 Deadlift

9 Box Jumps

1 Round of Cindy

Post Weights and Time to Comments

WOD

EMOM for 10 Mins
3 HPC
3 Front squat

WOD
Row 250 Metres/Run 150 Metres
6 Power Clean
8 Bar Press Ups
10 Squats
6 Rounds for Time

Post Weights and Time to Comments

WOD

WOD
"Twelve Days of Christmas"
1 Clean 42.5Kg/30Kg
2 Double Bar Hop Burpees
3 DU
4 TTB
5 KBS 28Kg/20Kg
6 Plate OH Lunges 20Kg/15Kg
7 Pull Ups
8 Box Jumps 24"/20"
9 Front Squat 42.5Kg/30Kg
10 Wall Ball 20lb/14lb
11 Ring Press Ups
12 Thrusters 42.5Kg/30Kg

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WOD

WOD
4 KB Farmers Walk
2 Prowler Push
AMRAP 4 Mins
10 Wall Ball
10 Calorie Row
AMRAP 4 Mins
10 Med Ball Sit Ups
20 Med Ball Twists
AMRAP 4 Mins
10 Push Press
10 Ring Rows
AMRAP 4 Mins
10 Plate GTO
10 Plate Box Steps
AMRAP 4 Mins
Burpees
AMRAP 4 Mins
Rest 1 Min Between Each AMRAP

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WOD

EMOM for 10 Mins
3 Back Squat 80% 1RM
3 Box Jumps 30"/24"

WOD
3 Shuttle Runs
5 Strict Pull Ups
7 Goblet Squats 24Kg/16Kg
9 KBS 24Kg/16Kg
7 Rounds for Time

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WOD

Skill Work
Rowing
Row 2000 Metres

WOD
5 Med Ball Press Ups
10 Med Ball Squats
15 Med Ball Sit Ups
20 DU
AMRAP 18 Mins

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WOD

Partner WOD
4 Mins On, 1 Mins Rest
Prowler Push
Bench Press
Row
Med Ball Burpees
Sled Pulls
Ring Rows
Med Ball Twists

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WOD

Skill Work
Pull Ups

WOD
Max Thrusters 42.5Kg/30Kg
Max KBS 32Kg/24Kg
Max OH Plate Lunges 20Kg/15Kg
Max Metres on Rower in 1 Min
Rest 1 Min Between Each
Repeat for 3 Rounds

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WOD

WOD 1
Row 500 Metres
Run 300 Metres
100 DU

WOD 2
15 DB Bench Press
15 Ring Rows
15 Plate Carry 15Kg/10Kg
15 DB Box Steps
5 Rounds for Time

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WOD

Sumo Deadlift
In 15 Mins find 1RM Sumo Deadlift

WOD
5 Strict Pull Ups
10 Deadlift
20 GHD Med Ball Sit Ups
AMRAP 12 Mins

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WOD

WOD 1
20 HRPU
15 OHS 40Kg/25Kg 
3 Rounds for Time
WOD 2
21-15-9
KBS 28Kg/20Kg
CTB
WOD 3
10 Burpees
10 Floor Press 40Kg/25Kg
10 DU
AMRAP 7 Mins
Rest 2 Mins between WODs

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