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WOD
“The Mighty WAIKATO F55”
5 Min AMRAP
500m Row
ME C & J Rx 60/40 Int 50/35 Beg 25/15
5 Mins Rest
5 Min AMRAP
500m Row
ME C & J Rx 70/50 Int 55/40 Beg 30/20
5 Mins Rest
5 Min AMRAP
500m Row
ME C & J Rx 80/60 Int 60/45 Beg 35/25
5 Mins Rest
“Hit The Peg 2 Mile Run”
Score = Total Time
Scale As Required

STRENGTH
Bench Press
E3MOM 5 Sets
Build Up To A Heavy 5 Reps
Start @ 60% Of 1 RM
Superset
Max Strict BW Pull Ups
Options
BW
Band Of Least Resistance
Lowest Possible Ring Rows
WOD
“Need For Speed”
Rx
3 Rounds
30 DU
10 Power Cleans 60/40
30 DU
10 Power Snatch 60/40
2 Min Rest
Int
3 Rounds
30 DU
10 Power Cleans 50/35
30 DU
10 Power Snatch 50/35
2 Min Rest
Beginners
3 Rounds
50 Single Skips
10 Power Cleans 25/15
50 Single Skips
10 Power Snatch 25/15
2 Min Rest
Score = Total Time
Scale As Required
WOD
“Santas Pre Season”
Rx
400m Run
4 Rope Climbs
40 WB 12/9
400m Run
3 Rope Climbs
30 WB 12/9
400m Run
2 Rope Climbs
20 WB 12/9
400m Run
1 Rope Climbs
10 WB 12/9
400m Run
Int
400m Run
4 Rope Climbs
40 WB 9/6
400m Run
3 Rope Climbs
30 WB 9/6
400m Run
2 Rope Climbs
20 WB 9/6
400m Run
1 Rope Climbs
10 WB 9/6
400m Run
Beginners
400m Run
4 Rope Climb Progressions
40 WB 6/3
400m Run
3 Rope Climb Progressions
30 WB 6/3
400m Run
2 Rope Climb Progressions
20 WB 6/3
400m Run
1 Rope Climb Progression
10 WB 6/3
400m Run
Score = Total Time
Scale As Required
STRENGTH
Complex
20 Min Time Cap
1 Power Clean
1 Hang Power Snatch
Reset
1 Squat Clean
1 OHS
Build To Heavy As Technique Allows
Beginners Power Snatch Technique
WOD
“Death By DT”
10 Min AMRAP
1 Deadlift
1 Hang Power Clean
1 Push Jerk
1 Bar Facing Burpee
2 Deadlifts
2 Hang Power Cleans
2 Push Jerks
2 Bar Facing Burpees
3 Deadlifts
3 Hang Power Cleans
3 Push Jerks
3 Bar Facing Burpees
Add 1 Rep To Each Round Until Time Runs Out
Score = Total Reps
Scale As Required
Rx = A 80/55 B 70/50
Int = A 60/40 B 50/35
Beg = 35/25
STRENGTH
Complex
E2MOM 5 Sets
3 Strict Press
2 Push Press
1 Push Jerk
Build Up To A Heavy 5 Reps
Start @ 60% Of 1 RM Strict Press
WOD
“The Jetsons”
Rx
20 Min AMRAP
20/18 Cal Row 12/10 AB 24/20 Shwinn
15 KB Swings (A) 24/16
10 TTB
Int
20 Min AMRAP
20/18 Cal Row 12/10 AB 24/20 Shwinn
15 KB Swings (A) 20/12
10 HKR
Beginners
20 Min AMRAP
20/18 Cal Row 12/10 AB 24/20 Shwinn
15 KB Swings (A) 16/12/8
10 HKR/Rig Taps
Score = Total Reps
Scale As Required
STRENGTH
Back Squat
E2MOM 6 Sets
Build Up To A Heavy 5 Reps
Start @ 60% Of 1 RM
WOD
“Handle The Jandle”
Rx
15 – 10 – 5
Thrusters 60/40
C2B Pull Ups
5 Min Rest
15 – 10 – 5
Deadlifts 120/90
HSPU
Int
15 – 10 – 5
Thrusters 50/35
Pull Ups
5 Min Rest
15 – 10 – 5
Deadlifts 100/70
Deficit Press Ups On 20kg Plates
Beginners
15 – 10 – 5
Thrusters 30/20
Low Ring Rows
5 Min Rest
15 – 10 – 5
Deadlifts 60/40
Press Ups
Score = Total Time
Scale As Required
WOD
“Wood”
Rx
5 Rounds For Time
400m Run
10 Burpee Box Jumps 24/20
10 Sumo-Deadlift High-Pull 42.5/30
10 Thursters 42.5/30
1 Min Rest
Int
5 Rounds For Time
400m Run
10 Burpee Box Jumps 24/20
10 Sumo-Deadlift High-Pull 35/25
10 Thursters 35/25
1 Min Rest
Beginners
5 Rounds For Time
400m Run
10 Burpee Box Jumps 20/16
10 Sumo-Deadlift High-Pull 25/15
10 Thursters 25/15
1 Min Rest
Score = Total Time
Scale As Required
STRENGTH
Deadlifts
E2MOM 6 Sets
Build Up To A Heavy 5 Reps
Start @ 60% Of 1 RM
WOD
“Sweet 16”
4 Rounds
1 Min Heavy Russian
1 Min Abmat Sit Ups
1 Min DB Push Press
1 Min Rest
Russians = Rx 32/24 Int 24/16 Beg 20/16/12
DB Push Press = Rx 25/15 Int 20/10 Beg 15/10/5
Finisher
5 Rounds
Rx = 1 Legless Rope Climb 100 & DBL KB OH Carry 16/12
Int = 1 Rope Climb & 100m DBL KB OH Carry 12/8
Beg = 2 Rope Climb Progressions & 100m DBL KB OH Carry 12/8/4
Score = Total Reps
Scale As Required
STRENGTH
Alternate Between
E2MOM 8 Sets
Min 0-4-8-12
2-3 Wall Climbs With 5 Sec Pause At Top
Min 2-6-10-14
Strict BW Pull Ups 5-8 Reps
Rx = Weighted
Int = BW Bands
Beginners = Low Ring Rows
WOD
“Mack Attack”
Rx
20 Min AMRAP
6 Power Cleans 70/50
8 Lateral Bar Burpees
200m Run
Int
20 Min AMRAP
6 Power Cleans 60/40
8 Lateral Bar Burpees
200m Run
Beginners
20 Min AMRAP
6 Power Cleans 30/20
8 Lateral Bar Burpees
200m Run
Score = Total Reps
Scale As Required
STRENGTH
Complex
20 Min Time Cap
1 Power Clean
1 Hang Squat Clean
Reset
1 Squat Clean
1 Split Jerk
Build To Heavy As Technique Allows
WOD
“Dynamite”
Rx
Round 1
10 Snatches 40/30
10 C & J 40/30
10 Clusters 40/30
Round 2 50/35
Round 3 60/40
Int
Round 1
10 Snatches 30/25
10 C & J 30/25
10 Clusters 30/25
Round 2 40/30
Round 3 50/35
Beginners
3 Rounds
10 Snatches 25/15
10 C & J 25/15
10 Clusters 25/15
Finisher
5 Rounds
20 Secs Hollow Rock Static Hold
20 Secs Arch Rock Static Hold
20 Secs Rest
Score = Total Time
Scale As Required