WOD

WOD 1
10 HRPU's
4 Med Ball Parallette Jump, Horse Run, Burpees 10lb/6lb
5 Rounds for Time

WOD 2
60 Secs on 30 Secs off
Row (Calories)
Back Squat 60Kg/40 Kg
DB Box Jumps 8Kg/4Kg 21"/13"
KBS 32Kg/24Kg
3 Rounds for Reps

Post Time and Reps to Comments

WOD

WOD 1
21-15-9
Push Press 50Kg/35Kg
Pull Ups

WOD 2
15 Wall Ball 20lb/14lb
15 Med Ball Sit Ups 20lb/14lb
15 Ring Rows
15 Box Jumps 25"/17"
3 Rounds for Time

Post times to Comments

WOD

Death by Shoulder Press
On the First Min 1 Shoulder Press
On the Second Min 2 Shoulder Press, etc
Until Cannot Complete number in the Min

WOD
Run 150 Metres
5 KB Press Ups
10 Goblet Squats 24Kg/16Kg
20 Alternating KBS 24Kg/16Kg
40 Metre Farmers Walk 2 * 15Kg/10Kg/5Kg Plates
5 Rounds for Time

Post Rounds, Reps and Time to Comments

WOD

Skill Work
Hang Power Clean

WOD
Shuttle Run
10 Hang Power Clean 60Kg/40Kg
Shuttle Run
10 Feet Elevated Press Ups
6 Rounds for Time

Tabata Row

Post Time and Metres to Comments

WOD

WOD
90 Secs on 30 Secs Rest
KBS 24Kg/16Kg
Row - Metres
Prowler Push 20Kg/10Kg
Tyre Slams 14lb/7lb
Bench Press 40Kg/25Kg
Box Jumps 21"/17"
Farmers Walk 40Kg/20Kg
Battling Rope
Back Squat 20Kg/15Kg
Wattbike - Metres
Med Ball Sit Ups 20lb/14lb
Sled Pulls 60Kg/40Kg

Post Reps to Comments

WOD

EMOM for 12 Min
2 Push Jerk

WOD
10-9-8-7-6-5-4-3-2-1
Push Jerk 70% 2RM
Box Jumps 25"/13"
Pull Ups

Post Weights and Time to Comments

WOD

WOD 1
10 DU's
10 Goblet squats 24Kg/16Kg
10 Russian Swings 24Kg/16Kg
10 Ring Rows
AMRAP 10 Mins

WOD 2
5 Burpee Plate Jumps
10 Farmers Walk 2 * 15Kg/10Kg Plates
15 Plate OH Lunges 15Kg/10Kg
20 Lateral Parallette Jumps
5 Rounds for Time