WOD

Skill work

L-Sit

OHS

3   3   3   3   3   3   3

WOD

10 DB Thrusters 20Kg/12.5Kg

10 Pull Ups

2 Shuttle Runs

AMRAP in 12 mins

Rest 5 mins

Max HSPU's / Press Ups * 3 (2 mins rest between)

WOD

Skill Work

HSPU's

WOD

15 Toes to Bar

15 KBS 32Kg/24Kg

15 Ring Press Ups

20 Metre Walking OH Lunge 20Kg/10Kg

4 Rounds for Time

Rest 6 mins

 

Row 250 Metres * 6  (1 mins Rest Between )

Post Time to Comments

WOD

Skill Work

Push Jerk / Split Jerk

Split Jerk (From Behind Neck)

In 15 Mins Work Up to a Comfortable Weight that can be Racked, 

Focussing on Technique

Rest 7 minutes

WOD

5 Push press 60Kg / 40Kg

5 High Box Jumps 33" / 25"

10 Rounds for Time

Max Pull Ups * 3 (2 mins between sets)

Post Time and Reps to Comments

WOD

Skill Work

Ring Work (Holds, Inversions)

Front Squat

3   3   3   3   3   3   3

(Every 90 Secs)

Rest 6 Mins

WOD

10 Wall Ball 20lb/12lb

20 DB Snatch  25Kg/15Kg (10R, 10L)

50 Metre Farmers Walk 2 * 25Kg/15Kg

3 Rounds for Time

Post Weight and Time to Comments

WOD

Team WOD 1

As a Team of 2

Row 2000 Metres (250 Metres Each)

AMRAP

10 KB Taters 24Kg/16Kg

20 DU's / Hurdle Jumps

Rest 7 Mins

Team WOD 2

As a Team of 4

Cycle 8000 Metres

100 sandbag Sprints 25Kg/15Kg

150 Fat Bar Thrusters 21Kg/15Kg

200 Sledgehammer Tyre Slams 7lb/10lb

300 Rebounding Box Jumps 9"-13"-17"-21"-25"

Post Times and Reps to Comments

WOD

WOD

10 DB Push Press 20Kg

10 Box Jumps 25"

10 Burpee Pull Ups

AMRAP 3 mins

Run 400 Metres

4 Rounds for Time

Rest 6 mins

Max DU's in 2 mins

Post Time and Reps to Comments

WOD

Skill Work
L-Sit

WOD

"Bear Complex"

Power Clean

Front Squat

Push Press

Back squat

Push Press

Bar cannot be put down during the round (can be held for rest)

7 Sets = 1 Round

5 rounds

Rest between Rounds as Needed (~2 mins)

Increase the Weight with each Round

Rest 6 mins

Tabata Wall Balls  20lb/10lb

Foam Roller (Back)

Post Weights and Total Reps to Comments