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WOD 1

Teams of 4

200 metre run

15 C& J 60/40

10 pull ups

WOD 2

1 Round = 200 reps

15 min AMRAP

60 WB 6/9

50 Cal row

40 HR Push-ups

30 TTB

24/16 Goblet squats

WOD3

1 Round= 240 reps

100 wall ball situps

50 cal row

40 walking lunges

30 hollow rocks

20 buepess(INVTD)

WOD – “HELEN”

3 rounds

400m run

21 KB Swings

12 pullups

“SHIN OTAKE”

WOD

10 Min AMRAP

KB Snatch  7L/7R  (16/24)

9 box jumps

WOD

7 min AMRAP

3 Burpees

7 MB Slams

1 rope climb

2 min rest

3 min AMRAP

wall ball situps

SKILL

Hang Cleans

WOD

Chipper.

10 KB Swings   (24/16)

20 TTB

30 Push Press  (15/20)

40 Double unders

50 pressups

40 Double unders

30 push press

20 TTB

10 KB Swing

SKILL

Rope climb

WOD

5 Rounds

400m run

10 burpees

1 min rest

“Fred’s Special” (work in pairs)

100 wall balls

100 kettlebell snatch ( 5 left then 5 right)

100 burpee pullups

200 metre bear crawls (1 each 10 metres)

2000 metre row. (200 metres)

Skill

TGU 3-3

WOD

Tyre work, 3 rounds

in pairs 1 minute tyre flip

30 second tyre jumps

400m run with  slam ball

WOD

Tabata

Press ups

Squats

Sit ups

Hollow rocks

WOD

4 rounds

15 Slam Balls

15 KB Swings

15 T-T-B

15 HR Pressups

200m run