WOD

Partner WOD
150 Secs On, 60 Secs Off
Rope Sled Pull
Waiter Carry/Plate Carry
Horse Med Ball Toss
Football Bar Bench Press/Camber Bar Back Squat
Sled Runs
Row/Cycle
2 Rounds for Reps

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WOD

WOD 1
10 Burpee Box Jumps 24"/20"
20 Thrusters 40Kg/25Kg
3 Rounds for Time

WOD 2
5 Med Ball Runs
10 Med Ball Press Ups
15 Wall Ball
20 Med Ball Squats
25 Med Ball Twists
30 Med Ball Sit Ups
4 Rounds for Time

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WOD

Row 500 Metres * 5

WOD
3 Press Ups
6 Pull Ups
12 KBS 28Kg/20Kg
18 Med Ball Sit Ups 20lb/14lb
24 DU/48 Skips
AMRAP 12 Mins

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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/25Kg
Row (Calories)
3 Rounds with 1 Min Rest Betweeen Rounds

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WOD

Back Squat
2   2   2   2   2   2   2   2   2   2   2   2

WOD
12-11-10-9-8-7-6-5-4-3-2-1
Plate Squat 15Kg/10Kg
HRPU
Plate Run 15Kg/10Kg
Plate Sit Up 15Kg/10Kg

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WOD

Partner / Individual WOD
4 Min On, 1 Min Rest  / 3 Min On, 2 Mins Rest
Prowler Push 50Kg/30Kg
Plate Carry 15Kg/10Kg
Back Squat 40Kg/30Kg
KBS 24Kg/16Kg
Row Strapless (Calories)
Med Ball Twists 20lb/14lb
Squats

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WOD

Skill Work
Rope Climb

WOD 1
Row 250 Metres/Run 150 Metres
10 Wall Ball 20lb/14lb
10 Pull Ups
AMRAP 10 Mins

WOD 2
3 Plate Burpees
6 OH Plate Lunges 20Kg/15Kg
9 Plate GTO 20Kg/15Kg
AMRAP 6 Mins

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