A. OH Squats 5-5-5-5-5
B. 3 rounds for time
Run 400m
Row 500m
20 Hand Release Press ups
A.
Deadlift 12 – 9 – 6 140kg/90kg
Band Sprint/Prowler
B. Team WOD
3 rounds
1 mins 30 secs on each for max reps
1 min rest between rounds
Row(cal)
Ab mat sit ups
SDHP 35kg/25kg
Wall Balls
Karls Birthday WOD
18 Ring Dips
2 Power Cleans @95% of max
85 metre Bear Crawl
Then
2 Muscle ups
7 Toes through Rings
2 hundred metre Run
7 HSPU
27 Cal Row
Kirsten Waltons Birthday WOD
17 Box Jumps
2km Run
71 Double unders
then
41 1 arm Kb C&P
41 Wall Balls
410 m SandBag Run
A. Front Squats 5-5-5-5-5
B. Bench Press 5-5-5-5-5
C. Choice of two WODS
1. 100 Pull ups (every 30 secs do 3 Burpees)
2. In pairs
150 Wall balls (every minute do 4 Burpees)
A. 5 mins max reps HSPU
B. 5 mins max reps Ring Dips
C. 100 Double Unders
then
3 rounds of
12 T2B
12 Burpee Bar touches
12 DB/KB Push Press 15kg/10kg
then
100 Double unders
D. Prowler Push for distance
A. Deadlift 5-5-5-5-5
B. For time in pairs
140 KB swings 24kg/20kg
140 Sand Bag C&P 25kg/15kg
140 Ab mat Sit ups
140 Hand Release Press ups
A. Back Squat 5-5-5-5-5
Press 5-5-5-5-5
B. 5 rounds for time of
8 DB G2OH 2x 20kg/2 x 15kg/ 2x 10kg
10 Pull ups
12 Burpee Box jumps
A. Front Squat 5-5-5
Bench Press 5-5-5
B. 16 rounds of 20 secs on 10 secs off
KB Swings
Hand Release Press ups
For total number of reps
A. Gymnastic Tekkers 10mins
B. 10 mins to establish 1RM Box Jump
C. Pairs WOD
2 rounds of
2 mins Prowler
30 secs rest
2 mins Band Sprints
30 secs rest
2 mins Tyre Flip
30 secs rest
2 mins rope climb
