WODs
Workouts of the Day
Skill / Strength
Complete 3 sets for quality of:
25ft Kettlebell overhead walking lunge
10 Single arm Kettlebell overhead squats
Perform 3 sets each arm
WOD
Complete 5 rounds for time of:
40 Double unders
10 Single arm kettlebell overhead squats 24/16kg (5 each arm)
10 Burpees
10 Wall balls 9/6kg to 11/10’
Rest 1:30
Scaled Options
40 Single unders
10 Single arm kettlebell overhead squats 12/8kg (5 each arm)
10 Burpees
10 Wall balls 6/4kg to 10/9’
Rest 1:30
3-2-1-GO!!
Skill / Strength
Efficiency of movements in the WOD
WOD
Complete 5 rounds of the following resting as needed between each:
A. Max set of a bench press at 75% of bodyweight
B. Max set of strict pull ups
C. Row 500m for time
Score is total reps on A & B and total time on C
Scaled Options
A. Max set of a bench press at 25-50% of bodyweight
B. Max set of strict banded pull ups
C. Row 300m for time
3-2-1-GO!!
Skill / Strength
Every 1:30 for 8 rounds complete:
3 Hang squat cleans + 1 Push jerk
WOD
Complete 6 rounds for time of:
5 Strict handstand push ups
5 Reps of the complex: 1 Toe to bar + 1 Knees to elbows
12 Alternating arm Russian Kettlebell swings 24/16kg
Scaled Options
5 Seated shoulder press / Pike press ups
5 Reps of the complex: 1 Toe to chest height + 1 Knees raise
12 Alternating arm Russian Kettlebell swings 12/8kg
3-2-1-GO!!
Skill / Strength
Efficiency of movements in the WOD
WOD
Complete for time:
Check in: 400m Sandbag carry
3 rounds of:
30 Alternating dumbbell snatch 22.5/15kg
15 Burpees over the dumbbell
Check out: 400m dumbbell carry
Scaled Options
Check in: 400m Run
3 rounds of:
30 Alternating hang dumbbell snatch 10/5kg
10 Burpees over the dumbbell
Check out: 400m Run
Accessories
Accumulate 1:30 in an L-sit hold
Complete 50 Deadbugs in as few sets as possible
3-2-1-GO!!
Skill / Strength
Complete 3 sets for max weight of a 20 rep front rack walking lunge
WOD
Complete as many reps as possible in 14 minutes of:
15 Thrusters 42.5/30kg
30 Double unders
15 Chest to bar pull ups
30 Double unders
Scaled Options
15 Thrusters 20/15kg
30 Single skips
15 Jumping chest to bar pull ups
30 Single skips
3-2-1-GO!!
Skill / Strength
Establish a max height box jump
WOD
Complete as many rounds as possible in 15 minutes of:
15 Wall balls 9/6kg to 10/9’
20 Kettlebell swings 24/16kg
15 Toes to bar
Every 3 minutes, starting on zero, complete 50 Double unders (0,3,6,9,12)
Scaled Options
15 Wall balls 6/4kg to 10/9’
20 Kettlebell swings 12/8kg
15 Hanging knee raises
Single skips
3-2-1-GO!!
Skill / Strength
Efficiency of movements in the WOD
WOD
Working in same sex teams of 3
With a 30 minute clock complete:
0:00 - 10:00
10 Syncro Burpees to plate
50 Syncro plate overhead reverse lunges 20/15kg
10 Syncro Burpees to plate
50 Syncro plate ground to overhead 20/15kg
10 Syncro Burpees to plate
400m Plate carry
10:00 - 27:00
Complete as many rounds as possible of:
21 Power snatches 42.5/30kg
15 Pull ups
9 Box jump overs (jumping over entire box) 24/20”
27:00 - 30:00
Complete as many Syncro down ups as possible
3-2-1-GO!!
