Slide 1Slide2Slide 3Slide 4Slide 5

STRENGTH

Back squat 5 x 3

WOD

30 sec Wall balls

30 sec Plank hold

30 sec Rest

5 Rounds

Score lowest wall balls

3 MINUTE REST

3 min AMRAP LADDER

1 P/clean

1 BF burpee

2 P/clean

2 BFB

3 P/clean

3 BFB

Teams of 3

10 min Time cap

‘KAREN’ – modified

150 Wall balls

WB – Plank – Rest

TM1 – TM2 – TM3

THEN

60 Cleans

Rope climb on changeover

 

Teams of 3

10 min Time cap

‘GI JANE’ – modified

100 Burpee pull ups

Rep range 5 reps per team

Remainder of time cap

Max Double unders

15 DU UNBROKEN

1 rope

Roll out/bands

STRENGTH

Dead lift 5 x 5

WOD

‘ANNIE’

50 – 40 – 30 – 20 – 10

Double unders (3:1 Singles)

Sit ups

 

SKILL

Pistols – box/band/ball

WOD #1

7 min time cap

1 km time trial

WOD #2

10 min time cap

30 Wall balls

30 HR press ups

10 TTB

20 Wall balls

20 HR press ups

10 TTB

10 Wall balls

10 HR press ups

10 TTB

 

 

STRENGTH

EMOM for 10 min

Even – 0 2 4 6 8

5 reps Back squat BW/- 3/4BW

Odd – 1 3 5 7 9

KB Push press AHAP

5 R 5 L

WOD

For Time

5 Hang Clean

10 Burpee log hops

1 x 10 min Bear crawl

x 5 rounds

WOD #1

Teams of 3

12 min AMRAP

20 D/U

COMPLEX

5 DL

3 Squat clean

2 HTO

10 Wall ball

WOD #2

Teams of 6

For time

4 Rope climbs each

WOD

Round 1  – 3 min  per exercise with 1 min rest between each exercise    (Round 2 – 2 min per exercise with 1 min rest between)

Teams of 4

MB Sit ups

Sled push

Row for calories

TTB

Yoke walk

 

 

 

SKILL

5 x 10 Pistols

5 x 5 Ring dips

WOD #1

10 min EMOM

Odd – 5 Clusters

Even – 1 Rope climb

WOD #2

CHIPPER – 15 min time cap

50 D/U

10 OHS

40 Sit ups

10 Cleans

30 Burpee plate hops

20 KTE

10 OHS

Remainder of time

Max KB swings

 

 

STRENGTH

Back squat 3 x 5

WOD

10 EMOM

Even – 5 tap and go clusters

Odd – 1 rope climb

WOD

‘Little Murph’

800m Run

10 rounds of ‘Cindy’

5 Pull ups

10 Push ups

15 Squats

800m Run