WOD

Skill Work

Kettlebell Swing

Russian Swing, American Swing

Max Reps KBS 32Kg/24Kg * 3

WOD

10 HRPU's

20 KBS 28Kg/20Kg

30 Squats

AMRAP 15 Mins

Post Reps to Comments

WOD

Row 200 Metres * 5

WOD

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

Push Press 50Kg/30Kg

Pull Ups

Wall Ball 20lb/10lb

DB Lunges 20Kg/12.5Kg

 

Post Times to Comments

WOD

Front Squat
3   3   3   3   3   3   3   3

WOD

4 Shuttle Runs

10 Pull Ups

15 Goblet Squats 24Kg/16Kg

20 Med Ball Sit Ups 20lb/10lb

4 Rounds for Time

 

Post weights and Time to Comments

WOD

Skill Work

HSPU's / Handstand Holds

Max Reps * 3 Sets

WOD

5 Hang Power Clean 60Kg/40Kg

5 Burpee Bar Hops

5 HSPU's

5 Box Jumps 30"/24"

AMRAP 20 Mins

Post Rounds and reps to comments

WOD

Deadlift

5   5   5   5   5

WOD

21-15-9

Deadlift 60% 5RM

Feet Elevated Parallette Press Ups 13"/9"

Post Weights and Time to Comments

WOD

Burgener Warm Up

 

Snatch

3   3   3   3   3   3   3

 

WOD

10 Power Snatch 60% 3RM

20 Box Jumps 25"/17"

 

4 Rounds for Time

 

Post Weights and Time to comments

WOD

Skill Work

Rowing

 

WOD 1

Row 2000 Metres

 

WOD 2

20 KB Taters 24Kg/16Kg

15 HRPU's

10 Pull Ups

4 Rounds for Time