WOD

Partner WOD
Row 1000 Metres Strapless
50 Burpee Plate Jumps
100 KBS 24Kg/16Kg
100 Wall Ball 20lb/14lb
100 Hang Power Clean 40Kg/30Kg
100 Box Jump Overs 24"/20"
200 Med Ball Sit Ups 20lb/14lb
200 Squats
20 * 10 Metre Sprints

Post Time to Comments

WOD

WOD 1
Row 500 Metres
21-15-9
Push Press 42.5Kg/30Kg
Pull Ups
WOD 2
100 DU
9-21-15
Med Ball Sit Ups 20lb/14lb
Wall Ball 20lb/14lb
WOD 3
Run 300 Metres
15-9-21
Plate GTO 20Kg/15Kg
Plate Goblet Squats 20Kg/15Kg
Move continuously from one to another. If WOD 1 takes longer than 10 Mins. Rest 5 Mins then go straight to WOD 3

Post Individual and Total time to Comments

WOD

Front Squat
2   2   2   2   2   2   2   2   2   2   2   2

WOD
10 Front Squat (50 % 2RM)
10 Pull Ups
10 Burpee Bar Hops
3 Rounds for Time

Post Time to Comments

WOD

WOD
50-40-30-20-10
KBS 24Kg/16Kg
Box Jumps 24"/20"
HRPU
Run 15 Metres

Post Time to Comments

WOD

WOD
3 Min on 1 Min Rest
Row (Calories)
Prowler Push 40Kg/30Kg
Plate Carry 15Kg/10Kg
Shoulder Press 20Kg/15Kg
Sled Pull 60Kg/40Kg
KB Farmers Walk 28Kg/20Kg
Med Ball Sit Ups 20lb/14lb
Barrow Run

Post Reps to Comments

WOD

Thruster
EMOM for 12 Mins
2 Thrusters

WOD
"Jackie"
Row 1000 Metres
50 Thrusters 20Kg/15Kg
30 Pull Ups

Post Weights and Time to Comments

WOD

WOD
"Filthy 100,000"
100 Shoulder Press 20Kg/15Kg
100 HRPU
100 Burpee Wall Ball 6lb/4lb
100 Med Ball Sit Ups 20lb/14lb
100 Sled Pulls 25Kg
100 Med Ball Twists 20lb/14lb
100 KB Taters 20Kg/12Kg
100 Rope Pull Ups
100 DB Thrusters 12.5Kg/8Kg
100 Metre Row
1000 Skips

Post Time to Comments