Latest WODs

21/07/2018

0-6min: Dynamic & Light Barbell Warm-Up

6-16min: Power Clean & Split Jerk – 5x3 (50%, 60%, 70%, 75% x 2 sets)  

16-20min: WOD Brief & Set-Up

20-45min: WOD – 25min AMRAP in Pairs of:

5/10 Ring Muscle Ups (Scale to 20 Ring Push Ups)

20 OHS – 30/45

30 Burpees to 15cm Target

40 DB Snatches – 15/20

50 Double Unders

60m KB Farmer’s Carry – 24/32

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-60min: Ring Push Ups Practice OR Ring Dips Practice OR Ring Muscle Ups Practice – 5 sets

 

 

19/07/2018

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-14min: Squat Clean & Split Jerk – 4x3 (50%, 60%, 70%, 75%)

14-24min: Deadlift  - 5x6 (50%, 60%, 70% , 75% x 2 sets)

24-27min: WOD Brief & Set-Up

27-45min: WOD – For Time:

Run 600m

40 Wall Balls – 6/9

30 Push Ups

20 DB Hang Clean & Jerks – 15/20 (One DB – 10 each arm)

10 Deadlifts - 60/85

20 DB Hang Clean & Jerks – 15/20 (One DB – 10 each arm)

30 Push Ups

40 Wall balls

Run 600m

*18min Cap

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-60min: HSPU Practice

OR Handstand Hold Practice

OR Handstand Walk Practice – 5 sets

 

 

18/07/2018

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min: Front Squat – 5x6 (50%, 60%, 70%, 75% x 2 sets)

*2min transition

Skill 1 (2min cycles)

18-26min: Ring Dips Practice OR False Grip Ring Pull Ups Practice

OR Ring Muscle Ups Practice – 4 sets

26-30min: WOD Brief & Set-Up

30-45min: WOD – For Time:

Cash-In: ‘Grace’ 30 Clean & Jerks – 42.5/60 (Record Time)

3 Rounds of:

15 Air Squats

10 KB Snatches – 16/24 (alternate arms)

15 Sit Ups

Cash-Out – 30 Clean & Jerks – 30/45

*15min Cap

45-50min: Post-WOD Recovery

50-58min:  Bench Press  - 4x8 (50%, 60%, 67.5% x 2 sets)

58-60min: Reverse Fly EMOM – 2x8

 

 

17/07/2018

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-14min: OHS – 4x6 (50%, 60%, 70%, 75%)

14-20min: Squat Snatch from Knee – 2x3 (50%, 65%)

18-26min: Squat Snatch – 4x3 (50%, 60%, 70%, 75%)

*2min transition

Skill 1 (2min Cycles)

28-34min: Toes to Bar Practice – 3 sets

34-37min: WOD Brief & Set-Up

37-45min: WOD – WOD 1 - 15.4 – 8min Ascending Ladder of:

3 HSPU

3 Cleans – 55/85

6 HSPU

3 Cleans – 55/85

9 HSPU

3 Cleans – 55/85

12 HSPU

6 Cleans – 55/85

15 HSPU

6 Cleans – 55/85

18 HSPU

6 Cleans – 55/85

21 HPSU

9 Cleans – 55/85

24 HSPU

9 Cleans – 55/85

27 HSPU

9 Cleans – 55/85

etc

45-50min: Post-WOD Recovery

Skill 2 (2min cycles)

50-56min: Strict Pull Ups Practice – 3 sets

Skill 3 (EMOM)

56-60min: Double Unders Practice – 4 sets 

 

 

16/07/2018

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min: Back Squat – 5x8 (50%, 60%, 67.5% x 3 sets)

16-24min:  Shoulder Press – 4x6 (50%, 60%, 70%, 75%)

24-30min:  Bent Row – 3x10

30-34min: WOD Brief & Set-Up

34-45min: WOD – 2RFT of:

20 Box Jumps – 50/60

20 Pistols

15 Toes to Bar

15 Overhead Lunges – 30/45

10 KB Swings – 20/32

10 Clusters – 30/45

*11min Cap

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-60min: Kipping / Butterfly / CTB Pull Ups Practice – 5 sets

 

 

14/07/2018

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-14min: Power Clean  - 4x3 (60%, 70%, 72.5% x 2 sets)

14-20min: Clean Pull – 3x6 (72.5%)

20-23min: WOD Brief & Set-Up

23-45min: WOD – 4RFT of:

4 Rope Climbs – 4.5m (Sub 5 Sit Ups per Climb)

10 Cleans – 42.5/60

10 Thrusters – 42.5/60

20 Bar Facing Burpees

20 Ring Dips

20 Cal Row / Bike

*22min Cap

45-50min: Post-WOD Recovery

Skill 1 (2min Cycles)

50-60min: Ring Push Ups Practice OR Ring Dips Practice OR  Ring Muscle Ups Practice – 5 sets

 

 

13/07/2018

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-14min: Push Jerk – 4x3 (50%, 60%, 72.5% x 2 sets)

14-22min: Deadlift – 4x6 (50%, 60%, 72.5% x 2 sets)

*2min transition

Skill 1 (2min cycles)

24-30min: HSPU Practice

OR Handstand Hold

OR Handstand Walk Practice – 3 sets

30-33min: WOD Brief & Set-Up

33-45min: WOD – 2rds of 1min Max Rep Efforts:

Box Jump Overs – 50/60

Handstand Walk  (Scale to Burpee Broad Jump)

Pull Ups

Wall Balls – 6/9

Deadlifts – 35/52.5

*12min Rolling Clock

45-50min: Post-WOD Recovery

Skill 2 (2min cycles)

50-56min: Strict Pull Ups Practice – 3 sets

56-60min:  One Arm Row EMOM -  4x10

 

 

12/07/2018

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-14min: Front Squat – 4x6 (50%, 60%, 72.5% x 2 sets)

*2min transition

Skill 1 (2min cycles)

16-22min: Kipping / Butterfly  / CTB Pull Ups Practice OR Bar Muscle Ups Practice – 4 sets

22-25min: WOD Brief & Set-Up

25-45min: WOD –  20min AMRAP of:

10 STO – 30/42.5

8 SDHP – 30/42.5

6 Double KB Squat Cleans  – 16/24

Run 400m

45-50min: Post-WOD Recovery

50-60min:  Bench Press  - 5x10 (50%, 60%, 65% x 3 sets)

 

 

11/07/2018

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-14min: Power Snatch – 4x3 (50%, 60%, 70%, 72.5%)

14-22min: Squat Clean & Split Jerk – 4x3 (50%, 60%, 70%, 72.5%)

*2min transition

Skill 1 (2min Cycles

24-32min: Toes to Bar Practice – 4 sets

32-35min: WOD Brief & Set-Up

35-45min: WOD – 21-15-9 of:

Clean & Jerk – 42.5/60

Toes to Bar

*10min Cap

45-50min: Post-WOD Recovery

50-56min: Snatch Pull – 3x6 (72.5%)

Skill 2 (2min cycles)

56-60min: Rope Climb Practice – 2 sets

 

 

10/07/2018

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min: Back Squat – 5x10 (50%, 60%, 65% x 3 sets)

16-24min:  Shoulder Press – 4x6 (50%, 60%, 72.5% x 2 sets)

24-30min:  Bent Row – 3x10

30-33min: WOD Brief & Set-Up

33-45min: WOD – WOD - 12min EMOM of:

Odd Minutes: 30 Double Unders, Max Rep Bar Muscle Ups

Even Minutes: 5 Front Squats – 35/52.5, Max Rep Snatches – 35/52.5

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-60min: Kipping / Butterfly / CTB Pull Ups Practice – 5 sets

 

 

09/07/2018

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-14min: Overhead Squat – 4x6 (50%, 60%, 70%, 72.5%)

14-18min: Squat Snatch from Knee – 2x3 (50%, 60%)

18-26min: Squat Snatch – 4x3 (60%, 70%, 72.5% x 2 sets)

*2min transition

Skill 1 (2min cycles)

28-34min: Toes through Rings Practice OR Ring Muscle Ups Practice - 3 sets

34-37min: WOD Brief & Set-Up

37-45min: WOD – WOD - 3RFT of:

6 Hang Snatches – 35/52.5

9 DB Thrusters – 15/20

12 Toes through Rings

*8min Cap

45-50min: Post-WOD Recovery

Skill 2 (2min Cycles)

50-56min: Pistols Practice – 3 sets

Skill 3 (EMOM)

56-60min: Double Unders Practice – 4 sets

 

 

07/07/2018

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-14min: Power Clean & Push Jerk – 4x3 (50%, 60%, 70% x 2 sets)

*2min transition

Skill 1 (2min cycles)

16-22min: Ring Push Ups Practice OR Ring Dips Practice OR Ring Muscle Ups Practice – 3 sets

22-25min:  WOD Brief & Set-Up

25-45min: WOD – 20min AMRAP in Pairs of:

10 OHS – 30/45

10 CTB Pull Ups

20 Burpee Box Jump Overs – 50/60

20m Overhead Lunge – 30/45

30 Hang Cleans – 30/45

30m Partner Carry

45-50min: Post-WOD Recovery

50-56min:  Clean Pull – 3x6 (70%)

Skill 2 (EMOM)

56-60min: Toes to Bar Practice – 4 sets

 

 

06/07/2018

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min: Squat Clean – 5x3 (50%, 60%, 70% x 3 sets)

16-26min: Deadlift – 5x6 (50%, 60%, 70% x 3 sets)

26-34min: Split Jerks - 4x3 (50%, 60%, 70% x 2 sets)

34-37min:  WOD Brief & Set-Up

37-45min:  WOD – 4RFT of:

10 HSPU

15 Box Jumps – 50/60

20 DB Snatches – 15/20

*8min Cap

45-50min: Post-WOD Recovery

Skill 1 (2min Cycles)

50-60min:  HSPU Practice

OR Handstand Hold Practice OR Handstand Walk Practice – 5 sets

 

 

05/07/2018

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-14min: Front Squat – 4x6 (50%, 60%, 70% x 2 sets)

*2min transition

Skill 1 (2min cycles)

16-22min: Kipping / Butterfly  / CTB Pull Ups / Bar  Muscle Ups Practice – 3 sets

22-25min: WOD Brief & Set-Up 

25-45min:  WOD – For Time:

20 KB Hang Snatches – 12/20 (10 each arm)

40 Burpees

60 KB Swings – 12/20

80 Double Unders

Run 1000m

80 Double Unders

60 KB Swings – 12/20

40 Burpees

20 KB Hang Snatches – 12/20 (10 each arm)

*20min Cap

45-50min: Post-WOD Recovery

50-58min:  Bench Press  - 4x10 (50%, 62.5% x 3 sets)

58-60min:  Bent Row EMOM – 2x10

 

 

04/07/2018

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-14min: Overhead Squat – 4x6 (50%, 60%, 70% x 2 sets)

14-22min: Squat Snatch from Knee – 4x3 (50% x3, 60% x3, 70% x 2 sets)

22-30min: Squat Snatch – 4x3 (60% x3, 70% x 3 sets)

30-33min:  WOD Brief & Set-Up  

33-45min:  WOD – 1-9 of:

Push Ups

Thrusters – 30/45

DB Cleans – 15/20

*12min Cap

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-56min: Strict Pull Ups Practice – 3 sets

Skill 2 (EMOM)

56-60min: Double Unders Practice – 4 sets

 

 

03/07/2018

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min: Back Squat – 5x10 (50%, 60%, 62.5% x 3 sets)

16-26min:  Shoulder Press – 5x6 (50%, 60%, 70% x 3 sets)  

26-30min: WOD Brief & Set-Up 

30-45min: WOD – WOD - 15.1 - 15min Rolling Clock:

Part 1 – 9min AMRAP of:

15 TTB

10 Deadlifts – 35/52.5

5 Snatches – 35/52.5

Part 2 – 6mins to Find 1RM Clean & Jerks

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-56min: Kipping / Butterfly / CTB Pull Ups Practice – 3 sets

56-60min: Reverse Fly EMOM – 4 x10

 

 

02/07/2018

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-14min: Push Press – 4x6 (50%, 60%, 70% x 2 sets)

14-22min: Power Snatch – 4x3 (50%, 60%, 70% x 2 sets)

*2min transition

Skill 1 (2min cycles)

24-32min: Kipping Ring Pull Ups Practice OR

Ring Muscle Ups Practice - 4 sets

32-35min: WOD Brief & Set-Up

35-45min: WOD – 10min AMRAP of:

3/6 Ring Muscle Ups (Scale to Ring Pull Ups)

12 Pistols

18 Sit Ups

24 Wall Balls

45-50min: Post-WOD Recovery

50-56min: Snatch Pull – 3x6 (70%)

Skill 2 (EMOM)

56-60min: Pistols Practice – 4 sets