WOD

Partner WOD 1
Changing Every Minute Row Max Metres in 10 Mins

Partner WOD 2
Alternate
10 OH Lunges 15Kg/10Kg
10 10 Metre Sprints
10 DB Push Press 20Kg/12.5Kg
10 Plate Squats
10 DB Box Step Overs
10 Rounds for Time

Post Metres and Time to Comments

WOD

5 Mins On 2 Mins Rest

1. Row 500 Metres

    Max KBS 24Kg/16Kg

2. 100 DU's

    Max Wall Ball 20lb/14lb

3. Run 400 Metres

    Max Push Press 40Kg/25Kg

4. 120 Bench Hops

    Max Med ball Twists 20lb/14lb

Rest 2 Mins

Max Unbroken OH Lunges 15Kg/10Kg

Post Reps to Comments

WOD

Hang Power Clean
EMOM for 12 Min
3 Hang Power Clean 70Kg/50Kg
3 Box Jumps 30"/24"

WOD
3 Shuttle Runs
5 Hang Power Clean 50Kg/30Kg
10 Pull Ups
20 Med Ball Sit Ups 20lb/14lb
5 Rounds for Time

Post Time to Comments

WOD

Row 250 Metres * 5

1 Min Rest between

WOD

Run 400 Metres

10 HRPU's

10 TTB

10 Box Jumps 24"/16"

10 Deadlift 80Kg/50Kg

5 Rounds

Run 400 Metres

Post times to Comments

WOD

1000 Metre Wattbike TT

WOD
10 OH Plate Lunges 15Kg/10Kg
10 Thrusters 20Kg/15Kg
AMRAP 5 Mins
10 Med Ball Sit Ups 20lb/14lb
10 Med Ball Twists 20lb/14lb
AMRAP 5 Mins
Row 100 Metres
10 KBS 24KG/16Kg
AMRAP 5 Mins
10 DB Box Jumps 10Kg/6Kg
HRPU's
AMRAP 5 Mins
Rest 1 Minute Between AMRAP's

Post Reps to Comments

WOD

90 Secs On, 30 Secs Off
Prowler Push
Row
Farmers Carry
Row
Sled Pulls
Row
Plate Carry
Row

WOD
5 Pull Ups
10 Bench Press 60Kg/40Kg
15 Med Ball Sit Ups 20lb/14lb
AMRAP 12 Mins

Post Reps to Comments

WOD

WOD
"Whitten"
22 KBS 32Kg/24Kg
22 Box Jumps 24"/20"
Run 400 Metres
22 Burpees
22 Wall Ball 20lb/14lb
5 Rounds for Time

Post Time to Comments