WOD

Partner WOD

A. Prowler Push

B. Squats

AMRAP 4 Mins

A. Thrusters 20Kg/15Kg

B. Pull Ups

AMRAP 4 Mins

A. Sled Pull

B. Med Ball Sit Ups 20lb/14lb

AMRAP 4 Mins

A. Row (Calories)

B. DB Box Steps

AMRAP 4 Mins

A. Wall Ball

B. Box Jumps 24"/20"

AMRAP 4 Mins

Score is A * B

Post Scores to Comments

WOD

Bench Press 

In 15 Mins Find 1RM Bench Press

WOD

10 Shoulder Press 30Kg/20Kg

15 Ring Rows

20 Med Ball Twists 20lb/14lb

AMRAP 15 Mins

Post Reps to Comments

WOD

Hang Power Clean

EMOM for 12 Min

3 HPC

WOD

Run 150 Metres

5 Pull Ups

7 Hang Power Clean 60Kg/40Kg

9 Ring Dips

11 Squats

5 Rounds for Time

Post Weights and Time to Comments

WOD

WOD

4 Prowler Push

10 Wall Ball

AMRAP 4 Mins

10 KBS

10 Goblet Squats

AMRAP 4 Mins

Row 200 Metres

20 Med Ball Sit Ups

AMRAP 4 Mins

10 Thrusters

10 Ring Rows

AMRAP 4 Mins

10 DB Box Steps

10 DB Lunges

AMRAP 4 Mins

4 Sled Pull

10 HRPU

AMRAP 4 Mins

Rest 2 Mins Between

Post Reps to Comments

WOD

Front Squat

In 15 Min find 1RM Front Squat

WOD

10 Front Squat

10 Pull Ups

10 Burpee Bar Hops

5 Rounds for Time

Post Weight and Time to Comments

WOD

Partner WOD

100 Bench Press 40Kg/25Kg

100 Ring Row

100 KBS 24Kg/16Kg

100 Plate OH Lunges

100 Calories Row

100 Box Jumps 24"/20"

200 Squats

200 Med Ball Sit Ups 20lb/14lb

Start and Finish With 20 Burpees

Post Time to Comments

WOD

Back Squat

EMOM

2   2   2   2   2   2   2   2   2   2   2   2

WOD

50 Med Ball OH Lunges

50 Med Ball Twists

50 Med Ball Sit Ups

3 Rounds of Cindy

25 Med Ball OH Lunges

25 Med Ball Twists

25 Med Ball Sit Ups

2 Rounds of Cindy

5 Med Ball OH Lunges

5 Med Ball Twists

5 Med Ball Sit Ups

1 Round of Cindy

Post Weight and Time to Comments

WOD

WOD 1

21-15-9

Front Squat 45Kg/30Kg

Ring Row

Rest 2 Mins

WOD 2

21-15-9

STO 45Kg/30Kg

Press Up

Rest 2 Mins

WOD 3

21-15-9

Burpee

Sit Up

Post Times to Comments

WOD

WOD

Row 50 Calories

15 Box Jumps

15 KBS

25 DB Box Steps

25 Med Ball Sit Ups

6 Rounds for Time

Run 50 Lengths

Post Time to Comments

WOD

Deadlift

EMOM 12 Mins

1 Deadlift

WOD

10-9-8-7-6-5-4-3-2-1

Good Morning 40Kg/30Kg

HRPU

Strict Pull Up

Run

Post Weight and Time to Comments

WOD

Partner WOD

3 Mins On, 1 Min Off

Prowler Push

Bench Press

Plate Carry

Sled Pull

Row/Sit Ups

DB Box Steps

Ring Rows

Wattbike/Plate Burpees

Post Reps and Metres to Comments

WOD

Deadlift

EMOM for 12 MIns

1 Deadlift

WOD

10 Jumping Pull Ups

10 Deadlift 75Kg/50Kg

10 Bar Hops

AMRAP 12 Mins

Post Weight and Reps to Comments

WOD

WOD 1

10 Hang Power Clean 60Kg/40Kg

10 Ring Press Ups

5 Burpees Each Time Bar Put Down

5 Rounds for Time

WOD 2

25 DU

25 Med Ball Sit Ups 20lb/14lb

25 Alternate Leg Lunges

5 Rounds for Time

Post Times to Comments

WOD

Row 500 Metre TT

WOD

10   20   30   40   50   Box Jumps 24"/20"

50   40   30   20   10   KBS 24Kg/16Kg

5     4     3     2     1     Shuttle Runs

Post Times to Comments

WOD

Shoulder Press
EMOM for 10 Min

3 Shoulder Press

WOD

15*12*9*6*3

Strict Pull Ups

Push Press 42.5Kg/30Kg

* 25 Air Squats *

Post Weight and Time to Comments

WOD

Partner WOD

Post Time to Comments

WOD

Shoulder Press

EMOM for 10 Min

3 Shoulder Press

WOD

6 Strict Pull Ups

12 Floor Press 42.5Kg/30Kg

18 Med Ball Sit Ups 20lb/14lb

AMRAP 15 Mins

Post Weight and Reps to Comments

WOD

2 Min on 1 Min Rest

Prowler

Plate Carry

Sled Pull

Waiter Carry

WOD

"12 Min Plate Ladder"

1, 2, 3, 4, etc

Plate GTO 20Kg/15Kg

Plate OH Lunge

Plate Box Step

Plate Sit Up

Post Reps to Comments

WOD

Skill Work

Pistols

WOD

15 Push Press 42.5Kg/30Kg

15 Box Jump Overs 24"/20"

AMRAP 5 Mins

Row 250 Metres

25 Med Ball Sit Ups 20lb/14lb

AMRAP 5 Mins

Run 75 Metres

15 Plate Squats 15Kg/10Kg

AMRAP 5 Mins

8 Pull Ups

16 KBS 28Kg/20Kg

AMRAP 5 Mins

Rest 2 Mins Between Each AMRAP

Post Reps to Comments

WOD

Back Squat

2   2   2   2   2   2   2   2   2   2   2   2   

WOD

Run 300 Metres

10-9-8-7-6-5-4-3-2-1

Burpee Bar Hop

Front Squat 50Kg/35Kg

HRPU

Run 300 Metres

Post Weight and Time to Comments

WOD

Named Partner WODs
Partner "Fran"
42-30-18
Thrusters 42.5Kg/30Kg
Pull Ups
Rest 3 Mins
Partner "Annie"
100-80-60-40-20
DU
Sit Ups
Rest 3 Mins
Partner "Grace"
60 Clean and Jerk 62.5Kg/42.5Kg

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