WOD Circuits 3 Rounds-12 Stations-40 secs on-10 secs rest 1 Min between rounds Push Ups Sit Ups Air Squats Push Press 20/15kg V Ups Lunges Power Clean 40/25kg Back Ext Run-Out & Back KB Swing 24/16kg Hollow Rock Box Jumps 24/20′
Mobilise15mins WOD Partner 100 Double Unders each 200m Walking Lunge 100 Press Ups 400m Med Ball Carry 100 Burpees 600m Farmers Carry 24/16kg KBs in each hand 100 pull Ups 800m Run 1 person working at a time, except Double Unders Only 1 person carrying load during Runs, both run
Strength Go Heavy Back Squat 3-3-2-2-1 WOD ‘Eva’ 5 Rounds for time Run 800m 30 KB Swings 24/16kg 30 Pull Ups
Strength Front Squat 5X5 WOD 10/9/8/7/6/5/4/3/2/1 T2B Lying Hand Claps Lunge 10/5kg Overhead After each round run 200m
Skill 5min Handstand Hold WOD 9/6/3 Deadlift 120/60kg Chest to Bar Pull Up Rest 2mins 50 Burpees
Strength EMOM 20mins 5 X Bench Press(odd) 10 X Push Up(even) WOD 15min AMRAP 10 Box Jumps 24/20″ 10 KB Swings 24/16kg 10 Wall Balls 20/14lbs
Strength Rope Climb X 5 Farmers Walk X 5 WOD 5 Rounds for Time 5 X Snatch 50/30kg 10 X Power Clean to Push Press 50/30kg 15 Bar Hop Burpees
Mobility 15mins WOD ‘Annie’ 50/40/30/20/10 Double Unders Sit Ups Followed By; ‘Nicole’ 20min AMRAP Run 400m Max Rep Pull Ups Score is total Pull Ups
Mobility 20mins WOD ‘Partner WOD’ 5 Rounds 100 Wall Balls 20/14lbs Run 400m 100 Push Ups Run 400m 1 person working at a time except during the run. Partners must start and finish run together.
Skill Running 3 X 800m Rest 2mins between Rounds WOD ‘Jack’ 20min AMRAP 10 X Push Press 50/25kg 10 X KB Swing 24/16kg 10 X Box Jump 24/20″