STRENGTH

Bench Press

5@ 77%

1@ 87%+

4@ 80%

1@ 87%+

3@ 83%

1@ 87%+

WOD

A.M.R.A.P in 16 minutes of:

60 Calories

50 Toes to Bar

40 Wall Ball Shots - 20/14lb

30 Power Cleans - 60/40kg

20 Muscle ups

STRENGTH

Deadlifts

5@ 77%

1@ 87%+

4@ 80%

1@ 87%+

3@ 83%

1@ 87%+

WOD

"Partner Relay"

3 rounds each of:

6 Deadlifts - 80/55kg

12 Box Jump Overs - 24/20"

6 Strict Handstand Push ups

Straight into:

3 rounds each of:

6 Deadlifts - 100/70kg

12 Box Jump Overs - 24/20"

6 Strict Handstand Push ups

Straight into:

3 rounds each of:

6 Deadlifts - 120/90kg

12 Box Jump Overs - 30/24"

6 Strict Handstand Push ups

For time.

PRACTICE

Double/Triple Under Practice

5-10 minutes 

WOD
2km Run

100 Double Unders

3 minute rest

100 Double Unders

2km Run

For time.

STRENGTH

Bench Press

Deadlifts

5@75%

1@85%+

4@77%

1@85%+

3@80%

1@85%+

WOD

5 sets NOT FOR TIME of:

6-12 Strict Handstand Push ups

12-15 Ring Rows

40 Russian Twists

*60 second rest between sets

ANZAC DAY WOD

"Murph"

1.6km Run

100 Pull ups

200 Push ups

300 Squats

1.6km Run

*Wear a 20/14lb weighted vest if you have one.

STRENGTH

Deadlifts

5@75%

1@85%+

4@77%

1@85%+

3@80%

1@85%+

WOD

600m Run

6 rounds of "The Chief"

400m Run

4 rounds of "The Chief"

200m Run

2 rounds of "The Chief"

*The Chief = 3 Power Cleans - 60/40kg, 6 Push ups, 9 Air Squats

PRACTICE/STRENGTH

E.M.O.M x 10 minutes

Odds: 4 Devils Press'

Evens: 3 Strict Shoulder Press'

WOD

"Bits 'n' Peices"

Partner Wod

A.M.R.A.P in 18 minutes of:

3 Devils Press' - 22.5/15kg

6 Box Jump Overs - 24/20"

9 Toes to Bar

*This wod is 3 minutes working and 3 minutes rest

*Partner 1 works from: 0-3mins, 6-9mins & 12-15mins.

*Partner 2 works from: 3-6mins, 9-12mins & 15-18mins.

*Each partner continues the triplet from where their partner left off.

STRENGTH

Back Squats

5@73%

1@>83%

4@75%

1@>83%

3@77%

1@>83%

WOD

30 Dumbbell Snatches - 27.5/22.5kg

30 Handstand Push ups

30 C2B Pull ups

30 Box Jump Overs - 30/24"

For time.

STRENGTH

Bench Press

5@73%

1@>83%

4@75%

1@>83%

3@77%

1@>83%

WOD

Partner Relay

18 rounds for time of:

6 Toes to Bar

9 Kettlebell Swings - 32/24kg

12/9 Calories

*Rest while your partner completes their round.

WOD

5 rounds of:

15 Power Cleans - 50/35kg

200m Run

STRENGTH

Deadlifts 

5@73%

1@>83%

4@75%

1@>83%

3@77%

1@>83%

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