WODs
Workouts of the Day
Skill / Strength
Efficiency of movements in the WOD
WOD
Working for 2 minutes and resting for 1 minute for a total of 3 rounds, complete as many reps as possible of:
Row cal
Double Kettlebell clean and jerk 24/16kg
25ft D-ball shuttle runs 70/50kg
Wall balls 9/6kg to 11/10’
Scaled Options
Row cal
Double Kettlebell clean and jerk 12/8kg
25ft D-ball shuttle runs 30/15kg
Wall balls 6/4kg to 10/9’
3-2-1-Go!!
Skill / Strength
Efficiency of movements in the WOD
WOD
Every 5 minutes for 30 minutes complete the following for time:
200m Run
9 Burpee box jump overs 24/20”
15 Kettlebell swings 24/16kg
9 Burpee box jump overs 24/20”
Scaled Options
100m Run
6 Burpee box jump/step overs 20/12”
12 Kettlebell swings 12/8kg
6 Burpee box jump/step overs 20/12”
3-2-1-GO!!
Compare to Sunday 9th June 2019
Skill / Strength
Working for 30 seconds and resting for 30 seconds, complete as many reps as possible in 5 minutes of:
Power cleans 70/47.5kg
Front rack reverse lunges 70/47.5kg
Push jerks 70/47.5kg
WOD
Complete for time:
100-80-60-40-20
Double unders
20-18-16-14-12
Toes to bar
Scaled Options
100-80-60-40-20
Single unders
20-18-16-14-12
Hanging knee raises
3-2-1-GO!!
Skill / Strength
Establish a heavy dumbbell squat snatch on each arm
WOD
Complete 4 rounds for time of:
200m Run
8 Bar muscle ups
200m Run
12 Dumbbell squat snatches 30/22.5kg
Scaled options
150m Run
8 Banded or Jumping bar muscle ups / pull ups
150m Run
12 Hang dumbbell snatches 15/10kg
3-2-1-GO!!
Skill / Strength
Establish a 1RM Squat clean
Between attempts complete a max load set of 6 ring dips for a total of 3 sets.
Add weight or assistance as necessary
WOD - “Elizabeth”
21-15-9 reps of:
Squat cleans 60/42.5kg
Ring dips
Scaled Options
Hang squat clean 35/25kg
Press up / Bench dip
3-2-1-GO!!
Skill / Strength
Establish a max set of muscle ups
WOD
“Big Helen”
600m Run
21 Kettlebell swings 32/24kg
7 Ring muscle ups
Or
“Helen”
Complete 3 rounds for time of:
400m Run
21 Kettlebell swings 24/16kg
12 Pull ups
Scaled Options
200m Run
21 Kettlebell swings 12/8kg
12 Jumping pull ups
3-2-1-GO!!
Skill / Strength
Efficiency of movements in the WOD
WOD
Working in same sex teams of 3, complete as many rounds as possible in 30 minutes of:
50 Power Cleans 60/42.5kg
50 Shoulder to overhead 60/42.5kg
400m run with the dumbell and kettlebell
50 Synchronised hang dumbbell snatches 22.5/15kg with kettlebell swings 32.5/24kg (2 working)
50 Synchronised Burpees (2 working)
400m run with the dumbell and kettlebell
3-2-1-GO!!
