WODs
Workouts of the Day
Skill / Strength
Every 2 minutes for 6 rounds complete:
1 Paused front squat (3 seconds)
1 Front squat
WOD
2 rounds to complete as many reps as possible in 2 minutes on each of the following:
Front squats 60/42.5kg
Box jump overs 24/20”
Chest to bar pull ups
Rest
Scaled options
Front squats as low as comfortably possible 20/15kg
Box jumps 12”
Jumping pull ups / Ring rows / Strict banded pull ups
3-2-1-GO!!
Skill / Strength
Establish a max set of strict handstand push ups
WOD
Complete 5 rounds for time of:
60 Double unders
20 Alternating arm dumbbell snatch 22.5/15kg
10 Down ups
5 Strict handstand press ups
Scaled options
Single unders
Alternating arm hang dumbbell snatch 10/5kg
Down ups stepping back and up
Strict press / box pike push up
3-2-1-GO!!
Skill / Strength
Every minute on the minute for 8 minutes complete:
2 Hang Power Snatches
WOD
Complete 3 rounds of the following:
In 3 minutes complete:
3 rounds of:
6 Hang snatch 52.5/35kg
9 Burpees over the bar
In remaining time: Max toes to bar
Rest 3:00
Score is total number of Toes to bar across all 3 rounds.
Scaled options
Hang snatch 20/15kg
Burpee stepping over the bar
Hanging knee raises
3-2-1-GO!!
Skill / Strength
Efficiency of movements in the WOD
WOD - “Cement mixer”
Every 3 minutes for a total of 7 rounds complete the following for time:
400m Run
12 Toes to bar
3-2-1-GO!!
Skill / Strength
Efficiency of movements in the WOD
WOD
Working in same sex threes, with two athletes working at the same time complete the following for time:
100 Synchronised bar facing burpees
100 Synchronised shoulder to overhead 52.5/35kg
100 Synchronised hang power cleans 52.5/35kg
100 Synchronised deadlifts 52.5/35kg
100 Synchronised bar facing burpees
3-2-1-GO!!
Skill / Strength
Efficiency of movements in the WOD
WOD
5 rounds to complete as many reps as possible in 1 minutes on each of the following:
Wall balls 9/6kg to 10/9’
Kettlebell swings 24/16kg
Devils Press 22.5/15kg
Row cals
1 Minute Rest
Scaled options
Wall ball with a partial squat and a lower target 7/4kg
Shoulder height kettlebell swings 12/8kg
Devils press 5/2kg
Row cals
1 Minute rest
3-2-1-GO!!
Skill / Strength
Efficiency of movements in the WOD
WOD
Complete 4 rounds of the following for max reps:
1 Minute - Max distance handstand walk
1 Minute rest
1 Minute - Ring muscle ups
1 Minute rest
1 Minute - Accumulate as much time in a freestanding handstand as possible
1 Minute rest
1 Minute - Triple unders
1 Minute rest
Scaled
1 Minute max shoulder taps in wall climb or press up position
1 Minute rest
1 Minute max strict banded pull ups / ring transitions / banded ring dips
1 Minute rest
1 Minute to accumulate as much time in a handstand at the wall with assistance or balancing at the wall
1 Minute rest
1 Minute max double / single unders
1 Minute rest
3-2-1-GO!!
