WODs
Workouts of the Day
Skill / Strength
Every 2 minutes for 6 rounds complete:
1 Paused back squat (3 seconds)
1 Back squat
WOD
Complete 3 rounds for time of:
8 Thrusters 42.5/30kg
16 Burpees over the bar
32 Double unders
Scaled Options
Complete 3 rounds for time of:
8 Thrusters 20/15kg
8 Burpees over the bar
32 Single skips
3-2-1-GO!!
Skill / Strength
Establish a 20 rep max front rack walking lunge
WOD
Complete 4 rounds for time of:
12 Ring dips
200m Run
24 Alternating arm dumbbell hang snatches 22.5/15kg
200m Run
48 Walking lunges
200m Run
Scaled Options
Complete 4 rounds for time of:
12 Press ups
100m Run
24 Dumbbell hang snatches 10/5kg (12 each arm, change when needed)
100m Run
24 Walking lunges
100m Run
3-2-1-GO!!
Skill / Strength
Efficiency of movements in the WOD
WOD
Working in mixed sex teams of 4 (2/2), completing a round each at a time, complete 20 rounds (5 each) of:
500/400m Row
50 Double unders
25 Plate ground to overhead 20/15kg
As soon as the first athlete finishes the row the next athlete can reset the rower and begin the next round.
Scaled Options
400/300m Row
50 Single unders
15 Plate ground to overhead 10/5kg
3-2-1-GO!!
Skill / Strength
Efficiency of movements in the WOD
WOD
Complete for time:
1000m Run
21 Snatches 52.5/35kg
21 Pull ups
21 Burpees over the bar
800m Run
15 Snatches 52.5/35kg
15 Pull ups
15 Burpees over the bar
600m Run
9 Snatches 52.5/35kg
9 Pull ups
9 Burpees over the bar
Scaled Options
600m Run
21 Hang Snatches 25/17.5kg
21 Banded / Temporary bar pull ups
21 Burpees over the bar
400m Run
15 Snatches 25/17.5kg
15 Banded / Temporary bar pull ups
15 Burpees over the bar
200m Run
9 Snatches 25/17.5kg
9 Banded / Temporary bar pull ups
9 Burpees over the bar
3-2-1-GO!!
Skill / Strength
Strict Press 5-5-5-5
WOD
Working for 45 seconds and resting for 15 seconds on each station, complete as many reps as possible in 5 rounds of:
Wall balls 9/6kg to 10/9’
Push press 35/25kg
Box Jumps 24/20”
Row (Calories)
Scaled Options
Wall balls 6/4kg to 9/8’
Push press 20/15kg
Box jumps 12/8” (or step if needed)
Row (Calories)
3-2-1-GO!!
Skill / Strength
Complete 3 sets for quality
30-50ft Handstand Walk
6-10 Strict toes to bar / leg raises
WOD
Complete as many rounds as possible in 16 minutes of:
21 Alternating Kettlebell snatch 24/16kg
15 Toes to bar
9 Down ups
50ft Handstand walk
Scaled Options
Complete as many rounds as possible in 16 minutes of:
21 Kettlebell swings 12/8kg
15 Hanging knee raises
9 Down ups
20 Shoulder taps in wall climb or press up position
3-2-1-GO!!
Skill / Strength
Build to a 3 rep max ‘touch and go’ Power Clean
Complete a max unbroken set at 72.5% of above
WOD
Working for 1:30 and resting for 1:30 for a total of 6 rounds, alternate between the following to complete 3 each of:
Round 1 - 200m Run into max clean and jerks in remaining time 70/47.5kg
Round 2 - 75 Double unders into max clean and jerks in remaining time 70/47.5kg
Scaled Options
Round 1 - 100m Run into max hang clean and jerks in remaining time 27.5/17.5kg
Round 2 - 75 Single unders into max hang clean and jerks in remaining time 27.5/17.5kg
3-2-1-GO!!
