WOD

Skill Work

Air Squat

Pistols

WOD

"Chelsea"

EMOM for 30 Min

5 Pull Ups

10 Press Ups

15 Squats

Foam Roll

WOD

Skill Work

Rope Climb

Rowing

WOD 1

3 Rope Climbs/6 Rope Pull Ups

30 Push Press 50Kg/30Kg

6 Shuttle Runs

2 Rope Climbs/4 Rope Pull Ups

20 Push Press 50Kg/30Kg

4 Shuttle Runs

1 Rope Climb/2 Rope Pull Ups

10 Push Press 50Kg/30Kg

2 Shuttle Runs

WOD 2

Row 250 Metres * 5

With 1 Mins Rest Intervals

Foam Roll Legs

Post Times to Comments

WOD

Back Squat

5   5   5   5   5

WOD

15 Box Jumps with DB's 10Kg/5Kg

15 Weighted Sit Ups 10Kg/5Kg

AMRAP 8 Mins

Reverse Hyper 10 Reps

WOD

Skill Work

HSPU's, Handstand Holds, Handstands

WOD 1

10 KBS 24Kg/16Kg

5 Strict Pull Ups

AMRAP 7 Mins

WOD 2

Row 250/200 Metres

15 Wall Ball 20lb/10lb

AMRAP 7 Mins

WOD 3

10 DB Thrusters 20Kg/10Kg

40 Metre Sled Drag 50Kg/30Kg

AMRAP 7 Mins

Max DU's in 2 Mins / Skips in 5 Mins

Post Reps to Comments

WOD

Skill Work

Burgener Warm Up

Clean

Clean

Every 90 Secs for 10  Mins

2 Power Cleans

2 High Box Jumps

WOD

9 Box Jumps 25"/17"

7 Deadlift 60Kg/40Kg

5 Hang Power Clean 60Kg/40Kg

3 Front squat 60Kg/40Kg

AMRAP 12 Mins

Post Weights and Time to Comments



WOD

Team WOD 1

In Teams of 3

Row 800 Metres   40 Med Ball Sit Ups   40 DB Clean PP

Row 400 Metres   20 Med Ball Sit Ups   20 DB Clean PP

Row 200 Metres   10 Med Ball Sit Ups   10 DB Clean PP

All Row 100 Metres

Team WOD 2

In Teams of 5

50 Lateral Burpee Hop Shuttle Runs

100 Bench Press 50Kg/30Kg

100 Pull Ups

200 OH Plate Lunges 10Kg/5Kg

200 Rebounding Box Jumps 13"-9"-9"-13"

One Person Must Wear a Weighted Vest

WOD

Death by Shoulder Press

On 1st Min 1 Shoulder Press

On 2nd Min 2 Shoulder Press, etc

Continue until cannot complete rounds in minute.

WOD

Run 150 Metres

5 KB Press Ups

10 KB Goblet Squats

20 Alternate Arm KBS

40 Metre KB Farmers Walk

24Kg/16Kg

5 Rounds for Time

Row 500 Metres

Post Weight, Rounds and Times to Comments