WOD

Partner WOD

Max Reps in 2 Mins, 1 Mins Rest

Prowler Push

Plate carry

Goblet Squats

Med Ball Sit Ups

DB Box Step Overs

Row ( Calories)

Bench Press

Skip

Parallette Dips

Burpee Wall Ball

Med Ball Twists

Jumping Pull Ups

Post Reps to Comments

WOD

Skill Work

Rowing Technique

 

Partner Row

 

WOD

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

KBS 24Kg/16Kg

20 Med Ball Sit Ups 20lb/14lb

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

Push Press 40Kg/25Kg

Post Metres and Time to Comments



WOD

WOD
"Kelly"
Run 400 Metres
30 Box Jumps 24"/20"
30 Wall Ball 20lb/14lb
5 Rounds for Time

Post Time to Comments

WOD

WOD
10 KBS 24Kg/16Kg
10 Pull Ups
AMRAP 6 Mins, Rest 2 Mins
Row 250 Metres
20 Plate OH Lunges 15Kg/10Kg
AMRAP 6 Mins, Rest 2 Mins
10 Thrusters 20Kg/15Kg
20 Med Ball Sit Ups 20lb/14lb
AMRAP 6 Mins, Rest 2 Mins
2 Shuttle Runs
10 DB Bench Press 20Kg/10Kg
AMRAP 6 Mins

Post Reps to Comments

WOD

Deadlift
5   5   5   5   5

WOD
10-9-8-7-6-5-4-3-2-1
Box Jump 24"/16"
Deadlift
HRPU

Post Weight and Time to Comments

WOD

WOD
"The Chief"
3 Power Cleans 60Kg/37.5Kg
6 Press Ups
9 Squats
Max Rounds in 3 Minutes
Rest 1 Minute
Repeat for 5 Rounds

Post Reps to Comments

WOD

2 Min On, 1 Min Off
Row (Metres)
Push Press 30Kg/20Kg
KBS 24Kg/16Kg
DU
DB Bench Press 20Kg/10Kg
Box Jump 24"/16"
Thrusters 20Kg/15Kg
10 Metre Shuttle Run
Wall Ball 20lb/14lb
Med Ball Sit Ups 20lb/14lb

Post reps to Comments