WOD

Skill Work

DU

Power Snatch

WOD 14.1

30 DU

15 Power Snatch 35Kg/25Kg

AMRAP 10 Mins

Post Reps to Comments

WOD

WOD

20 Bench Press

20 Runs

20 Back Extensions

20 Plate Carry

20 Calorie Row

20 Goblet Squats

20 Box Jumps

20 Ring Row

4 Rounds for Time

Post Time to Comments

WOD

WOD

12-11-10-9-8-7-6-5-4-3-2-1

DU

Push Press 42.5Kg/30Kg

Med Ball OH Lunges 20lb/14lb

Med Ball Twists 20lb/14lb

Med Ball Sit Ups 20lb/14lb

Tabata Row

Post Time and Metres to Comments

WOD

WOD

Row 500 Metres

30 Wall Ball 20lb/14lb (Every Time Ball Hits Floor 5 Burpees)

Run 200 Metres

30 Wall Ball 20lb/14lb (Every Time Ball Hits Floor 5 Burpees)

Rest 2 Mins

30 Butterfly Sit Ups

30 Russian KBS 28Kg/20Kg

30 HRPU

3 Rounds for Time

Rest 2 Mins

Row 500 Metres

30 Wall Ball

Run 200 Metres

30 Wall Ball

Post Times and Number of Burpees to Comments

WOD

Front Squat

In 15 Mins Work Up to a Heavy Set of 2 Front Squat

WOD

8 Thrusters 50Kg/35Kg

10 Burpee Bar Hops

12 Pull Ups

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 for 12 Mins

2 Back squat

WOD

10 Wall Ball

10 Pull Ups

10 DU

AMRAP 10 Mins

Post Weights and Reps to Comments

WOD

WOD

50-40-30-20-10

KBS 24Kg/16Kg

Box Jumps 24"/20"

Squats

Run 15 Metres

Post Time to Comments

WOD

Skill Work

Snatch

In 15 Min Work Up to a Set of 3 Heavy Hang Power Snatch

WOD

Open WOD 13.1

40 Burpees

30 Snatch 35Kg/20Kg

30 Burpees

30 Snatch 61.5Kg/35Kg

20 Burpees

30 Snatch 75Kg/45.5Kg

10 Burpees

AS Many Snatch As Possible at 95.5Kg/54.5Kg

Note Time at 30 Snatch Finish

Post Weights and Times to Comments

WOD

Sumo Deadlift

EMOM for 12 Mins

1 Sumo Deadlift

WOD

5 Strict Pull Ups

10 Wall Ball

15 Plate OH Lunges

20 Med Ball Sit Ups

AMRAP 14 Mins

Post Weights and Reps to Comments

WOD

Partner WOD

3 Mins On, 1 Min Off

Prowler Push / Sled Pull

Fat Bar Bench Press

KBS / Goblet Squats

Wattbike

Farmers Walk Handles / Plate Carry

Camber Bar Back Squat

Row / Burpees

Thrusters

Max Unbroken Med Ball Sit Ups

Post Reps to Comments

WOD

Deadlift

EMOM for 12 Min

1 Deadlift

WOD

10 Wall Ball

10 Ring Row

10 DU

AMRAP 12 Mins

Post Weight and Reps to Comments

WOD

Row 1000 Metres TT

WOD
5 CTB
7  Bar Press Ups
9 Hang Power Clean 50Kg/30Kg
7 Rounds for Time

Max Burpees in 3 Mins

Post Times and Reps to Comments

WOD

Skill Work

Kettlebell Snatch

WOD

10 Runs

10 KB Snatch

10 Box Jumps 24"/20"

10 HRPU

AMRAP 20 Mins

Post Reps to Comments

WOD

Shoulder Press

EMOM for 10 Min

3 Shoulder Press

WOD

21-15-9

TTB

Push Press 50Kg/35Kg

Lunges

Post Weight and Time to Comments

WOD

Partner WOD

3 Mins On, 1 Min Off

Prowler Pull

Football Bar Bench Press

Plate Carry

Horse Med Ball Toss

Rope Climb / Rope Pull Ups

Safety Bar Back Squat

Barrow Runs

DB Box Steps

Row / Cycle

Plate Burpees

Post Reps to Comments

WOD

Shoulder Press

EMOM for 10 Min 

3 Shoulder Press

WOD

4 Shuttle Runs

21-15-12-9-6-3

Plate GTO 20Kg/15Kg

OH Plate Lunges

Plate Sit Ups

4 Shuttle Runs

Post Weight and Time to Comments

WOD

Row Max Metres at Variable Stroke Rates

Row 1 Min / Rest 1 Min

20 SPM

24 SPM

28 SPM

32 SPM

36 SPM

WOD

5 Burpees

10 Wall Ball 20lb/14lb

15 Med Ball Sit Ups

20 DU 

AMRAP 18 Mins

Post Metres and Reps to Comments

WOD

Banded KBS

10 KBS EMOM for 10 Min

WOD

2-4-6-8-10-12-10-8-6-4-2

Box Jumps 24"/20"

Thrusters 35Kg/25Kg

Ring Rows

Post Weight, Band and Time to Comments

WOD

Back Squat

EMOM

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

Front Squat 50Kg/35Kg

Pull Ups

Run 300 Metres

Post Weight and Time to Comments