WODs
Workouts of the Day
Skill / Strength
Every 2 minutes for 6 rounds complete:
2 Paused front squats (3 seconds)
1 Front squats
WOD
Complete the following for time:
150 Double unders
75 Thrusters 35/25kg
150 Double unders
Scaled options
Single unders
Goblet Squat
Empty bar Thrusters or 5kg Dumbbell Thrusters
3-2-1-GO!!
Skill / Strength
Efficiency of movements in the WOD
WOD - On a running clock of 23 minutes complete the following 2 parts
A - 0:00-10:00
Complete the following for time:
25-20-15-10-5 reps of:
Box jump overs 24/20”
Pull ups
Time cap: 10 minutes
3 minutes rest - 10:00-13:00
B - 13:00-23:00
Complete the following for time:
5-10-15-20-25 reps of:
Hang Power Snatch 35/25kg
Over bar burpees
Time cap: 10 minutes
Scaled options
Box step overs
Banded/jumping pull ups
Reduce weight on Hang Power snatch
Step the Burpee and step the bar
3-2-1-GO!!
Skill / Strength
For time:
100m Row
Compare to 8th January
WOD - Athens Throwdown Qualifier 1
Complete 5 rounds for time of:
12 Shoulder to Overhead
12 Front squats
12 Toes to bar
Weights
60/45kg
Masters
35+ 60/40kg
40+ 50/35kg
50+ 40/25kg / Knee raises
Scaled 40/25kg / Knee raises
Time cap - 12 minutes
Other scaled options
Reduce barbell weight further to empty bar/pipe if needed
Just squat to a comfortable depth but try to go as low as possible to increase your range of motion over time
Sit ups instead of knee raises
3-2-1-GO!!
Skill / Strength
Efficiency of movements in the WOD
WOD
Complete 5 rounds for max reps of:
Strict press 50% of BW
Strict pull ups
Rest as needed between sets
Scaled options
Reduce percentage for strict press
Banded pull ups / temporary bar pull ups / ring rows
3-2-1-GO!!
Skill / Strength
Efficiency of movements in the WOD
WOD
Working in same sex teams of 3 with only 1 person working at a time complete for time:
200/150 cal Row / Bike
150 Burpee box jump overs 24/20”
100 Wall balls 9/6kg to 10/9’
50 Synchronised plate reverse lunges 20/15kg
Scaled options
Reduce the reps and weights as needed eg
100 cal Row / Bike
100 Burpee box jump overs 20/12”
80 Wall balls 6/4 kg to 9/8’
40 Synchronised reverse lunges
3-2-1-GO!!
Skill / Strength
Efficiency of movements in the WOD
WOD
Complete for time of:
400m Run
21 Cleans 70/47.5kg
21 Pull ups
400m Run
15 Shoulder to overhead 70/47.5kg
15 Chest to bar pull ups
400m Run
9 Clusters 70/47.5kg
9 Bar muscle ups
400m Run
Scaled options
Reduce the distance of the run as needed (200m)
Hang Power Clean / shoulder to overhead / cluster 25/15kg
Perform banded pull ups/banded chest to bar/banded muscle ups
jumping pull ups/jumping chest to bar/jumping bar muscle ups
3-2-1-GO!!
Skill / Strength
Deadlift 9-9-9
WOD - “Diane”
Complete for time:
21-15-9 reps of
Deadlift 100/70kg
Handstand Push ups
Scaled options
Reduce the reps as needed
Reduce the weight of the deadlift to allow for nearly all unbroken sets (40-50% of 1RM)
Handstand press ups options:
Abmat and plates under the head
Strict barbell/dumbbell press
Press ups/press ups on the knees
Press ups finishing in ‘downward dog’
Press ups with feet/knees on a box
3-2-1-GO!!
