WOD

2 Min On, 30 Secs Rest
Prowler Push 30Kg/10Kg
KB Farmers Walk 28Kg/20Kg
Sled Pulls 60 Kg/40Kg
Farmers Walk Handles 40Kg/20Kg
Yolk Carry 48Kg/32Kg
Plate Carry 15Kg/10Kg * 2

WOD
"Annie"
50-40-30-20-10
DU's
Sit Ups

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WOD

Row
Row 100 Metres * 10, 1 Mins rest
Change Damper Setting from 1 - 10

WOD
150 Metre Med Ball Run 20lb/14lb
15 Box Jumps 21"/13"
15 Ring Rows
15 Thrusters 20Kg/15Kg
15 KBS 24Kg/16Kg
15 Plate Squats 15Kg/10Kg
3 Rounds for Time

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WOD

Back Squat/Front Squat
For 12 Mins
Every Odd Min 3 Back Squats
Every Even Minute 3 Front Squats

WOD
3 Shuttle Runs
20 Rusian KBS 28Kg/20Kg
15 OH Plate Lunges 15Kg/10Kg
10 Pull Ups
5 Plate Burpees
3 Rounds for time

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WOD

WOD
8 Push Press 42.5Kg/30Kg
2 Rope Climbs
AMRAP 4 Mins
Row 150 Metres
15 Med Ball Sit Ups 20lb/6Kg
AMRAP 4 Mins
10 DB Deadlift 25Kg/15Kg
10 Parallette Press Ups
AMRAP 4 Mins
8 WBS
8 Ring Row
AMRAP 4 Min
25 DU's
8 Burpees
AMRAP 4 Mins
Rest 90 Secs Between

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WOD

Band Resisted KBS
EMOM for 10 Mins 10 KBS 24Kg/16Kg

WOD
10-9-8-7-6-5-4-3-2-1
DU's
HRPU's
KBS 28Kg/20Kg
KB Box Step Overs 28Kg/20Kg
Lunges

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WOD

Partner WOD

Row 250 Metres

15 Russian KBS 28Kg/20Kg

8 Rounds for Time

WOD 2

5 Med Ball Runs

5 Med Ball Press Ups

10 Wall Ball

10 Med Ball Squats

20 Med Ball Box Jumps

20 Med Ball Russian Twist

25 Med Ball Sit Ups

20lb/14lb

5 Rounds for Time

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WOD

Skill Work
Standards of Movement

WOD
"Fight Gone Bad"
Wall Ball 20lb/14lb
SDHP 35Kg/25Kg
Box Jumps 20"/16"
Push Press 35Kg/25KgRow (Calories)
3 Rounds with 1 Min Rest Betweeen Rounds

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