WOD

"Partner Wod"

4 x 500m Row (each)

4 x 400m Run (each)

4 x 50 Double Unders (each)

*Work through the 4 sets of each movement relay style, one works while the other rests.

CORE

3 rounds of:

15 Banded Rotations (L)

:45 second Plank

15 Banded Rotations (R)

:20 second L-Sit

STRENGTH

Deadlfts

Every 2:00 minutes x 6

0:00 - 3 @ 80%

2:00 - 1 @ 90% +

4:00 - 3 @ 83%

6:00 - 1 @ 93% +

8:00 - 3 @ 85%

10:00 - 1 @ 95% +

WOD

Skillz Day

H/S Walk practice

Ring Dips practice

Muscle ups practice

STRENGTH

Back Squat

Every 2:00 minutes x 6

0:00 - 3 @ 80%

2:00 - 1 @ 90% +

4:00 - 3 @ 83%

6:00 - 1 @ 93% +

8:00 - 3 @ 85%

10:00 - 1 @ 95% +

WOD

A.M.R.A.P in 10 minutes of:

9 Hang Cleans - 40/30kg

12 Calories

9 Hang Cleans - 50/35kg

12 Calories

9 Hang Cleans - 60/40kg

12 Calories

9 Hang Cleans - 70/45kg

12 Calories

9 Hang Cleans - 80/50kg

12 Calories

Max Hang Cleans - 90/55kg

WOD

1km Row

50 Dumbbell Snatches - 22.5/15kg

400m Medicine ball Run - 9/6kg

30 Toes to Bar

20 Burpee Box Jump Overs - 24/20"

For time.

Rest 5 minutes, then:

Build to a heavy single Push Press

PRACTICE

Pull up Kipping practice

10 minutes

WOD

"Baseline From Hell"

5 rounds for time of:

400m Run

10 Pull ups

20 Push ups

30 Sit ups

40 Air Squats

STRENGTH

Bench Press

Every 2:00 minutes x 6

0:00 - 3 @ 80%

2:00 - 1 @ 90% +

4:00 - 3 @ 83%

6:00 - 1 @ 93% +

8:00 - 3 @ 85%

10:00 - 1 @ 95% +

WOD

Overhead Squats - 3/2/1/1

*All sets above 70%

4 sets of:

8 Romanian Deadlift

6 Single Arm Row (each arm)

8 Dumbbell Bench Press'

EVENT DAY

WOD

"Teams of 3"

9km Row

240 Burpees over the Bar

*Teams can complete both movements at the same time

STRENGTH

Deadlifts

Every 2:00 minutes x 6

0:00 - 3 @ 75%

2:00 - 1 @ 85%

4:00 - 3 @ 78%

6:00 - 1 @ 88%

8:00 - 3 @ 80%

10:00 - 1 @ 90%

WOD

15/12/9 - Deadball to Platform - 55/35kg

21/15/9 - Push ups

For time.

STRENGTH

Bench Press

Every 2:00 minutes x 6

0:00 - 3 @ 77%

2:00 - 1 @ 87%

4:00 - 3 @ 80%

6:00 - 1 @ 90%

8:00 - 3 @ 83%

10:00 - 1 @ 93%

WOD

A.M.R.A.P in 4 minutes of:

21 Toes to Bar

200m Run

21 Kettlebell Swings - 24/16kg

Max Double Unders in remaining time.

4 minutes rest

A.M.R.A.P in 4 minutes of:

18 Toes to Bar

200m Run

18 Kettlebell Swings - 24/16kg

Max Double Unders in remaining time.

4 minute rest

A.M.R.A.P in 4 minutes of:

15 Toes to Bar

200m Run

15 Kettleb...

STRENGTH

Back Squats

Every 2:00 minutes x 6

0:00 - 3 @ 77%

2:00 - 1 @ 87%

4:00 - 3 @ 80%

6:00 - 1 @ 90%

8:00 - 3 @ 83%

10:00 - 1 @ 93%

WOD

"Partner Wod"

Jackie

Isabel

Grace

Karen

For time

***THIS WOD WAS A SPECIAL REQUEST FROM RENAE***

Jackie = 100m Row, 50 Thrusters - 20/15kg, 30 Pull ups

Isabel = 30 Snatches - 60/40kg

Grace = 30 Clean and Jerks - 60/40kg

Karen = 150 Wall Ball Shots - 20/14lb

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