Slide 1Slide2Slide 3Slide 4Slide 5
WOD
“They Are Us”
Teams Of 3
Rx
50 Min AMRAP
3 Rope Climbs (1 Each)
15 Power Cleans 60/40 (5 Each)
19 Alt WB 9/6 (Indian File)
Int
50 Min AMRAP
3 Rope Climbs (1 Each)
15 Power Cleans 50/30 (5 Each)
19 Alt WB 9/6 (Indian File)
Beginners
50 Min AMRAP
3 Rope Climbs Progressions (2 Each)
15 Power Cleans 35/25 (5 Each)
19 Alt WB 6/3 (Indian File)
Score = Total Reps
Scale As Required
This Memorial WOD was created as a tribute for the victims of the Christchurch, New Zealand,
mosque shootings on Friday, March 15, 2019. 50 people were killed in the attacks; 50 more were injured.
The significance of the rep scheme: – 3: Date of the attack (Month) – 15: Date (Day) – 19: Date (Year) – 50: Lives Lost.
STRENGTH
Bench Press/DB Rows
E3MOM 5 Sets
Start @ 60% 1 RM Bench Press
5 Bench Press Building
Superset
Heavy DB Rows 5 – 8 L + R
Beginners
As Above AWATA
WOD
“Dirty Dozen”
Rx
3 Rounds
1 Min Heavy Russian 32/24
1 Min AB/Ski Erg Cals
1 Min TTB
1 Min Rest
Int
3 Rounds
1 Min Heavy Russian 24/16
1 Min AB/Ski Erg Cals
1 Min TTB/HKR
1 Min Rest
Beginners
3 Rounds
1 Min Heavy Russian 20/16/12
1 Min AB/Ski Erg Cals
1 Min HKR/Abmat Sit Ups
1 Min Rest
Score = Total Reps
Scale As Required
GAME
Coaches Choice
Warm Up Game
WOD
“300”
Rx
25 Pull Ups
50 Deadlifts 60/40
50 Push Ups
50 Box Jumps 24/20
50 Floor Wipers 60/40
50 Alt KB Clean & Press 16/12
25 Pull Ups
Int
25 Pull Ups
50 Deadlifts 50/35
50 Push Ups
50 Box Jumps 24/20
50 Floor Wipers 50/35
50 Alt KB Clean & Press 16/12
25 Pull Ups
Beginners
25 Ring Rows
50 Deadlifts 40/25
50 Push Ups
50 Box Jumps 20/16
50 Floor Wipers 40/25
50 Alt KB Clean & Press 12/8
25 Ring Rows
Score = Total Time
Scale As Required
STRENGTH
Silverback Complex
E2M30S 5 Sets
5 Deadlifts
4 Hang Power Cleans
3 Push Jerks
Building
Beginners
As Above AWATA
WOD
“Cruze Control”
Rx
3 Rounds
12/9 Cal Row
10 Lateral Bar Hop
3 C & J 90/60
2 Rounds
12/9 Cal Row
10 Lateral Bar Hop
3 C & J 80/55
1 Round
12/9 Cal Row
10 Lateral Bar Hop
3 C & J 70/50
Int
3 Rounds
12/9 Cal Row
10 Lateral Bar Hop
3 C & J 70/50
2 Rounds
12/9 Cal Row
10 Lateral Bar Hop
3 C & J 60/40
1 Round
12/9 Cal Row
10 Lateral Bar Hop
3 C & J 50/30
Beginners
6 Rounds
12/9 Cal Row
10 Lateral Bar Hop
3 C & J 35/25
Score = Total Time
Scale As Required
GAME
Coaches Choice
Warm Up Game
WOD
“Joes Garage”
Rx
1000m Row
Straight Into
21 – 15 – 9
Squat Cleans 50/35
Handstand Push Ups
Straight Into
1000m Run
(Optional Vest)
Int
1000m Row
Straight Into
21 – 15 – 9
Squat Cleans 40/30
HR Press Ups
Straight Into
1000m Run
(Optional Vest)
Beginners
1000m Row
Straight Into
21 – 15 – 9
Power Cleans 35/25
Knee Press Ups
Straight Into
1000m Run
(Optional Vest)
Score = Total Time
Scale As Required
STRENGTH
OHS/Back Squat
E2MOM 5 Sets
Start @ 60% 1 RM OHS
5 OHS
Building
Beginners
E2MOM 5 Sets
5 Back Squats
Building AWATA
WOD
“Fist Of Fury”
Rx
3 Rounds
10 Alt Front Rack Barbell Lunge 60/40
10 BFB
Straight Into
3 Rounds
10 Power Snatch 60/40
5 RMU/BMU
Int
3 Rounds
10 Alt Front Rack Barbell Lunge 50/35
10 BFB
Straight Into
3 Rounds
10 Power Snatch 50/35
10 C2B/PU
Beginners
3 Rounds
10 Alt Front Rack Barbell Lunge 25/15
10 BFB
Straight Into
3 Rounds
10 Power Snatch 25/15
10 Ring Rows
Score = Total Time
Scale As Required
WOD
“DT400” Pairs
Rx
5 Rounds
400m Run Together
2 Rounds Shared Load
12 DL 70/50
9 HPC 70/50
6 Jerks 70/50
Int
5 Rounds
400m Run Together
2 Rounds Shared Load
12 DL 60/40
9 HPC 60/40
6 Jerks 60/40
Beginners
5 Rounds
400m Run Together
2 Rounds Shared Load
12 DL 35/20
9 HPC 35/20
6 Push Press 35/20
Score = Total Time
Scale As Required
STRENGTH
Deadlift
E2MOM 5 Sets
Start @ 60% 1 RM Deadlift
5 Deadlifts Buidling
Beginners
E2MOM 5 Sets
5 Deadlifts
Building AWATA
WOD
“Sunwolves”
Rx
10 Min AMRAP
5 DB Renegades 25/15
10 TTB
30 DU
Finisher
200m DBL KB Front Rack Walk Challenging Weight
Int
10 Min AMRAP
5 DB Renegades 20/10
10 TTB/HKR
30 DU
Finisher
200m DBL KB Front Rack Walk Challenging Weight
Beginners
10 Min AMRAP
5 DB Renegades 10/5
10 HKR
50 Single Skips
Finisher
200m DBL KB Front Rack Walk Challenging Weight
Score = Total Reps
Scale As Required
GAME
Coaches Choice
Warm Up Game
WOD
“Reiko”
6 Rounds
E5MOM Complete
6 Power Cleans Rx 70/50 Int 60/40 Beg 35/25
200m Run
3 Power Cleans Rx 70/50 Int 60/40 Beg 35/25
100m Run
Score = Slowest Round
Scale As Required
STRENGTH
Front Squat/Push Press
E2MOM 5 Sets
Start @ 60% 1 RM Front Squat
5 Front Squats Building
E2MOM 5 Sets
Start @ 60% 1 RM Push Press
5 Push Press Building
Beginners
E2MOM 5 Sets
5 Back Squats Building From Previous Week
E2MOM 5 Sets
5 Push Press Building AWATA
WOD
“Franzan”
Rx
21 Thrusters 43/30
1 Rope Climb Legless
15 Thrusters 43/30
1 Rope Climb Legless
9 Thrusters 43/30
1 Rope Climb Legless
Int
21 Thrusters 35/25
1 Rope Climb
15 Thrusters 35/25
1 Rope Climb
9 Thrusters 435/25
1 Rope Climb
Beginners
21 Thrusters 20/15
2 Rope Climb Progressions
15 Thrusters 20/15
2 Rope Climb Progressions
9 Thrusters 20/15
2 Rope Climb Progressions
Score = Total Reps
Scale As Required