WOD

Skill Work

Pose Running Drills

WOD

Sprint 60 Metres

8 Deadlift 100Kg/60Kg

6 Burpee Bar Hops

AMRAP 16 Mins

Rest 7 Mins

Tabata Row

Foam Roll Lats, Traps, Back

Post Reps and Metres to Comments

WOD

WOD 1

"Karen"

150 Wall Ball

Rest 6 Mins

WOD 2

Row 250 Metres

15 DB Push Press 20Kg/12.5Kg

20 Box Jumps 25"/17"

4 Rounds for Time

Post Time to comments

WOD

Skill Work

Timed L-Sit * 3

Front Squat

In 15 Mins find 1RM Front Squat

WOD

10 Front Squat 60% 1RM

20 GHD Sit Ups / Abmat Sit Ups

30 Double Unders

3 Rounds for Time

WOD

Skill Work

Max Hand Stand Press Ups/Handstand Holds * 3

Push Press

In 15 Mins find 1RM Push Press

WOD

Run 120 Metres

40 KBS 28Kg/20Kg

Run 120 Metres

20 Burpee Box Jumps 13"/9"

3 Rounds for time

Post Weight and Time to Comments

WOD

WOD 1

"Jackie"

Row 1000 Metres

50 Thrusters 20Kg/15Kg

30 Pull Ups

Rest 7 Mins

WOD 2

"Annie"

50-40-30-20-10

Double Unders

Sit Ups

Foam Roller

WOD

Skill Work

Squat

Back Squat

2   2   2   2   2   2   2

WOD

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

RDL - 75% 2RM Back Squat

Box Jumps 33"/25"

Post Weight and Time to Comments

WOD

WOD 1

In Teams of 4

Row 500m Metres

120 Wall ball

Row 500 metres

200 Sit Ups

Row 500 Metres

250 Vertical Jumps

WOD 2

In Teams of 4

Run 1000 Metres Backwards

50 Tyre Flips

100 Double Sandbag Sprints 30Kg/20Kg

150 KB Taters 16Kg/12Kg

200 Hurdle Lateral Hops

400 Metre Sled Drag 60Kg/45Kg

Run 1000 Metres Forwards

Post Times to Comments