WOD

Partner WOD
3 Mins on 30 Secs Off
Row Max Calories
KBS 24Kg/16Kg
Med Ball Relay 6Kg
Bench Press 40Kg/25Kg
OH Lunges 15Kg/10Kg
Med Ball Sit Ups 20lb/14lb
Wall Ball 20lb/14lb
DB Box Jumps 16"/12" 12.5Kg/8Kg
Goblet Squats 24Kg/16Kg
Ring Rows.

Post Reps to Comments

WOD

SP/PP/PJ
3   3   3   2   2   2   1   1   1

WOD
9 Push Press (50% 2RM)
6 Front Rack Lunges
3 Burpee Pull Ups
12 Min AMRAP

Post Weights and Reps to Comments

WOD

WOD 1
6 Deadlift 60Kg/40Kg
4 Hang Power Clean 60Kg/40Kg
2 Front Squat 60Kg/40Kg
12 HRPU
12 Pull Ups
5 Rounds for Time

WOD 2
10 Bar Hops
10 Plate Sit Ups 15Kg/10Kg
10 Box Jumps 24"/20"
5 Rounds for Time

Post Times to Comments

WOD

WOD
15 Wall Ball 20lb/14lb
15 Med Ball Sit Ups 20lb/14lb
AMRAP 5 Mins
Row 200 Metres
10 DB Box Step Overs 15Kg/10Kg
AMRAP 5 Mins
15 Ring Rows
15 Plate OH Lunges 20Kg/15Kg
AMRAP 5 Mins
10 Press Ups
20 Russian KBS 32Kg/24Kg
30 Squats
AMRAP 5 Mins
2 Mins Rest Between

Post Reps to Comments

WOD

Partner WOD 1
10 KB Press Ups
10 Goblet Squats
10 KBS
10 Rounds for Time

Partner WOD 2
Row 250 Metres
Run 150 Metres
50 Skips
10 Rounds for Time

Post Times to Comments

WOD

Skill Work
Clean

WOD
1 Clean 50Kg/35Kg
1 Pull Up
1 Run
2 Cleans
2 Pull Ups
2 Runs
etc
AMRAP 18 Mins

Post Rounds and Reps to Comments

WOD

WOD
5 Mins Max Reps Prowler Push/Sled Pull-Alternate 40Kg/30Kg
5 Mins Max Reps Med Ball Ground to Target 20lb/14lb
5 Mins Max Row Calories
5 Mins Max STO 40Kg/25Kg
5 Mins Max Plate Sit Ups 15Kg/10Kg
5 Mins Max Box Jumps 20"/16"
90 Secs Rest Between Stations

Post Reps to Comments