A) 2 Rounds:

2 Wall climbs

10m Plate push – up to 15/10kg

10 Muscle snatch – up to 30/20kg

5 Temo overhead squats

 

B) 10min to find a “Heavy”:

3 rep overhead squat

 

C) 10min to find a “Heavy”:

3 rep squat snatch (drop + reset)

 

D) Partner rowing:

For time-

Men= 60 cal

Ladies= 50 C=cal

e.g M+M= 120 cal – M+F= 110 cal

-swap every 1:30-

A) Back squats:

10mins to find 20RM

 

B) Deadlifts:

8 – 6 – 4 – 2

-15min cap-

 

C) 7min AMRAP:

30 Double unders

15 Pull ups

10 Power snatches @L1=25/15kg – L2=30/20kg – L3=35/25kg

 

-3min rest-

 

D) 7min AMRAP:

30 Air squats

15/12 Cal row

10 Jumping lunges

-5min to build-

A) Every 3min x5 rounds:

400m Run

3 Strict press (from floor)

(scale runs to 200m if needed)

 

B) EMOM 10mins:

Even- 12 Alt pistols + Max burped box jump overs

Odd- 30 Sec hollow body rock

 

C) 3 sets/super set:

10 Bb curls

15 Banded tricep pushdowns

5 Bench press

A) 2 Rounds:

8 Goblet step ups e.l

8 Single arm ring rows e.a

4 Broad jumps

 

-5min to build-

B) Every 2min x6 rounds:

20 Wall balls

2 Squat cleans + 1 jerk

 

C) 18min AMRAP:

Buy in- Run L1=800m – L2=1.2km – L3=1.6km

(AMRAP in time remaining)

30 Kb russian swings – up to 32/24kg

25 Ring dips

20 Shoulder to overhead @L1=30/20kg – L2=43/30kg – L3=52/35kg

15 Hr press ups

10 Thrusters

5 Burpee pull ups

A) EMOM 20mins:

Min1- 15 Deficit Hr press ups – up to 20kg plates

Min2- 16 Double kb front rack alt lunges – up to 24/16kg

Min3- Hspu L1=5 – L2=10 – L3=15 – L4=20

Min4- 200m Run

Min5- Rest

 

B) 3 sets/super set:

10 Pendlay rows

30 sec e.s Side plank

 

C) You go – I go (partner WOD):

*One person works while 1 rests. Switch after one has completed their round. Until 3 rounds each are done*

Cal row L1=15/12 – L2=20/17 – L3=25/22

100m Suit case carry – up to 24/16kg (round car park/push the pace)

A) 2 Rounds:

15 Russian swings – up to 24/16kg

8 e.l Goblet step ups

4 Burpee broad jumps

20/17 Cal row

 

B) Power snatch + squat snatch + overhead squat:

4x 1.1.1 + 1.1 + 1

 -15min cap-

 

C) 20min AMRAP:

400m Weighted run – up to 20/15kg

15 T2b

10 Front squats @L1=25/20kg – L2=40/30kg – L3=55/40kg – L4=70/50kg

5 Squat snatch (scale to squat cleans)

A) 10min AMRAP:

1 TGU e.a  – up to24/16kg

2 Wall climbs

50 Double unders

6 T2b to pull up (1 for 1)

 

B) 4 Sets/super set:

8 Back squats

8 Deadlifts

 

C) 10min AMRAP:

300/250m Row

40 Wall balls

7 High box jump overs

8 Push jerks @L1=30/20kg – L2=43/30kg – L3=52/35kg – L4=61/43kg

A) 4 sets/super set:

10 Strict ring dips

5 Strict press

4-6 Clapping press ups

 

B) 2min on/1min off/x3 rounds:

Odd – 300/250m Row + Max burpee box jump overs in time remaining

Even – 200m Run + Max single kb hang clean + jerk in time remaining – up to 24/16kg

 

-5min to build-

A) Every 1:30 x8 rounds:

5 Bar facing burpees

Hang squat clean + front squat + TNG squat clean

 

B) 3 Sets/super set:

Option 1- Max handstand walk

Option 2– 1-3m each way side ways hand stand walk on wall

Option 3- 360 Piked handstand walk with box

with

30 sec hollow body rock or hold

-10min cap-

 

C) For time:

3 Rounds of DT @L1=30/20kg – L2=43/30kg – L3=52/35kg – L4=61/43kg

Then

12 – 9 – 6

Pull ups

Air squats

Into-

2 Rounds of DT

Then

9 – 6 – 3

T2b

Burpees

Into-

1 Round of DT

Then

200m Run

-18min Cap-

 

*1 Round of DT=

12 Deadlifts

9 Hang power cleans

6 Shoulder to overhead*

A) EMOM 18mins:

Min1- Max Cal row

Min2- Rest

Min3- Max Burpees

Min4- Rest

Min5- Max SDHP @L1=25/15kg – L2=35/25kg – L3=45/35kg

Min6- Rest

 

B) 4 Sets/super set:

7/5/3/1 Bench press

8 e.l Single leg deadlifts

 

If time:

C) Partner row:

Men= 750m

Ladies= 600m

e.g 2x Ladies= 1200m – 1x Ladie + 1 Male= 1350m