WOD

"Tabata This"
Squats
Pull Ups
Push Ups
Sit Ups
Row

WOD
10-9-8-7-6-5-4-3-2-1
Back Squat 50Kg/35Kg
MB OH Lunges 20lb/12lb

Post Reps to Comments

WOD

Max Height Box Jump

WOD

12 KBS 32Kg/24Kg

12 Box Jumps 25"/17"

12 Ring Rows

AMRAP 18 Mins

Max DU's in 2 min 

WOD

Rowing

30 Sec on 30 Sec Rest

At Each Damper Setting

Record Total Metres

 

WOD

25 DU's/50 Skips

5 Strict Pull Ups

10 DB Push Press 20Kg/12.5Kg

15 Sprawls

20 Butterfly Sit Ups

5 Rounds for Time

Post Metres and Time to Comments



WOD

Thruster

3   3   3   2   2   2   1   1   1

WOD

5 Thrusters 40Kg/30Kg

7 Pull Ups

9 Parallette Press Ups

AMRAP 12 mins

Post weights and Times to Comments

WOD

Skill Work
Turkish Get Up

WOD
40-30-20-10-5
Runs
KBS 24Kg/16Kg
Med Ball OH Lunges 20lb/12lb
Med Ball Sit Ups 20lb/12lb

Post Weights and Time to Comments

WOD

SP-PP-PJ

5 4 3 2 1- 5 4 3 2 1- 5 4 3 2 1

WOD

Row 400 Metres/Run 225 Metres

15 Push Press 50% 1RM

15 BB Box Steps 17"/13"

4 Rounds for Time

Post Weights and Time to Comments

WOD

Skill Work
Max Pull Ups

WOD
"Filthy Fifty"
50 Box Jumps 25"/17"
50 Jumping Pull Ups
50 KBS 16Kg/12Kg
50 Walking Lunges
50 Knees to Elbows
50 Push Press 20Kg/15Kg
50 Back Extensions
50 Wall Ball 20lb/14lb
50 Burpees
50 DU's/100 Skips

Post Reps and Time to Comments