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WOD
“Bonnie & Clyde” Pairs
30 Min AMRAP (Shared Load)
50 AB Cals
50 Deadlifts 40/30
50 Paired WB Sit Ups 9/6
50 Hang Power Cleans 40/30
50 Alt Plate Burpees
50 Kettlebell Swings 24/16
50 Double Unders (Each)
50 STOH 40/30
50 WB 12/9
50 Cal Row
Score = Total Time
Scale As Required
STRENGTH
Bench/Pull Ups
E3MOM 5 Sets
5 Bench Press
Start @ 60% Of 1 RM
Building To Heavy Last Set
Superset
5 – 8 Strict Pull Ups
Weighted/BW/Bands/RR
WOD
“Zig Zag”
Power Snatch Rx 60/40 Int 50/35 Beg 30/20
10 – 8 – 6 – 4 – 2
Rx BMU Int Pull Ups Beg Ring Rows
2 – 4 – 6 – 8 – 10
3 Mins Rest
Rx HSPU Int HRPU Beg KPU
10 – 8 – 6 – 4 – 2
Rx TTB Int/Beg HKR
2 – 4 – 6 – 8 – 10
Score = Total Time
Scale As Required
GAME
Coaches Choice
Warm Up Game
WOD
“Pamelas Pyrimad”
Rx/Int
100m Run
200m Run
300m Run
400m Run
2 Min Rest
800m Run
2 Min Rest
1000m Run
2 Min Rest
800m Run
2 Min Rest
400m Run
300m Run
200m Run
100m Run
“Pamelas Trapeze”
Beginners
200m Run
400m Run
2 Min Rest
800m Run
2 Min Rest
800m Run
2 Min Rest
800m Run
2 Min Rest
400m Run
200m Run
Score = Total Time
Scale As Required
Tribute WoD In Honour Of The Forever Chirpy Giggling Pamela Ens.
Long Time Member Of CF Taumata Who Has Shifted Back To Her Homeland Of Canada.
Coach Said “Pam What’s Your Time?” Pam Replies “A Good Time”.
STRENGTH
Lunges/TGU
E2MOM 4 Sets
10 Alt Barbell Front Rack Lunges
Building
E2MOM 4 Sets
2L + 2R TGU
Building
WOD
“007”
7 Min AMRAP
10 Alt DB Snatches Rx 25/15 Int 20/10 Beg 15/10/5
10 Box Jumps Rx/Int 24/20 Beg 20/16
5 Rounds
60 Secs Plank
30 Secs Rest
Score = Total Reps
Scale As Required
GAME
Coaches Choice
Warm Up Game
WOD
“3 Strikes”
1 = 5 Min AMRAP
9 Power Cleans Rx 80/55 Int 60/40 Beg 40/30
12 Lateral Bar Burpees
18/15 Cal Row
5 Min Rest
2 = 5 Min AMRAP
9 Power Cleans Rx 70/50 Int 55/35 Beg 40/30
12 Lateral Bar Burpees
18/15 Cal Row
5 Min Rest
3 = 5 Min AMRAP
9 Power Cleans Rx 60/40 Int 50/30 Beg 40/30
12 Lateral Bar Burpees
18/15 Cal Row
5 Min Rest
“Your Out”
1000m Row
Score = Total Reps
Scale As Required
STRENGTH
Front Squat/DB Rows
E2MOM 5 Sets
3 Front Squats
Start @ 70% Of 1 RM
Building To Heavy Last Set
E2MOM 5 Sets
Heavy DB Rows
5L + 5R Heavy
WOD
“Tabatas” (12 Mins)
Slam Ball Rx 20/15 Int 15/9 Beg 9/6
Heavy Russian Rx 32/24 Int 24/20 Beg 16/12/8
Abmat Sit Ups
Score = Total Reps
Scale As Required
Tabatas = 4 Mins Per Movement
8 Cycles 20 Secs Work 10 Secs Rest
WOD
“59 Flyer”
400m Run 4 Rope Climbs/Progressions
40 TTB Rx HKR Int/Beg
300m Run 3 Rope Climbs/Progressions
30 Cal Row/AB
200m Run 2 Rope Climbs/Progressions
20 Power Snatches Rx 60/40 Int 50/35 Beg 30/20
100m Run 4 Rope Climb/Progression
10 Trusters Rx 60/40 Int 50/35 Beg 30/20
Score = Total Time
Scale As Required

 

STRENGTH
Complex
E2MOM 5 Sets Building
3 Deadlifts
3 Hang Power Cleans
3 Front Squats
Building To Heavy
WOD
“Snakes & Ladders”
5 Min AMRAP
2, 4, 6, 8, 10 Etc
Deadlift Rx 100/70 Int 80/50 Beg 60/40
Rx HSPU Int HR Press Ups Beg Knee Press Ups
5 Min Rest
5 Min AMRAP
2, 4, 6, 8, 10 Etc
Front Squat Rx 50/35 Int 40/30 Beg 30/20
Rx C2B Int Pull Ups Beg Ring Rows
Score = Total Reps
Scale As Required
GAME
Coaches Choice
Warm Up Game
WOD
“The Patriot”
5 Rounds
4 Min Time Cap
200m Run
Remainder Of Time
AMRAP
3 Power Cleans Rx 70/50 Int 60/40 Beg 35/25
6 Box Jumps Rx/Int 24/20 Beg 20/16
9 Ring Dips Rx Banded Dips Int Box Dips Beg
2 Min Rest
Score = Total Reps & Time
Scale As Required
GAME
Coaches Choice
Warm Up Game
WAITANGI DAY WOD
“Cheech & Chong” Pairs
20 Min AMRAP
25 WB Rx/Int 9/6 Beg 6/3
25 SDHP Rx 40/30 Int 35/25 Beg 30/20
25 Lateral Bar Burpees
25 STOH Rx 40/30 Int 35/25 Beg 30820
12 Min AMRAP Teams Of 3/4
Row Max Meters With Compulsory Change Every 250m
Score = Total Reps
Scale As Required