Slide 1Slide2Slide 3Slide 4Slide 5

STRENGTH

Push jerk 5 x 5

WOD

10 min AMRAP

3 Front squats

6 Bar facing burpees

9 Toes to bar

WOD #1

Teams of 6

15 sync burpees

1k run

WOD #2

Teams of 3

10 min Time cap

100 Shoulder overhead

60 Front squats

40 Clusters

STRENGTH

Dead lifts 5 x 5

WOD

10min AMRAP

5 Strict pull ups

7 Slam balls

10 Front rack lunges

WOD – TAUMATA 1

10 Burpee pull ups

20 KB Clean & press

30 Box jumps

40 KB swings

50 Double unders

2 Rope climbs

50 Double unders

40 KB swings

30 Box jumps

20 KB Clean & press

10 Burpee pull ups

STRENGTH

Backsquat 5 x 5

WOD

10 – 1

1 – 10

Push ups

Sit ups

3 Power cleans 40kg

Before every round

WOD #1

Teams of 3

3 min AMRAP

5 Ground to overhead

1 Rope climb

 

WOD #2

Teams of 3

18 min AMRAP

90 Wall balls

90 KB snatches

90 Plate burpees

90 Double unders

 

Remainder of time

‘CINDY’

5 pull ups

10 press ups

15 snatches

STRENGTH

Split jerk 5 x 3

WOD

10 min AMRAP

3 squat cleans 60/40

10 KTE

15 double unders

4 min time cap

400m run

Max wall balls

1 min rest

2 min TC

200m run

max KBS

x 4 rounds

STRENGTH

Back squats 5 x 5

WOD

8 min AMRAP

Power snatches x5

Pull ups x 7

Box jumps 9

WOD 14.5

21-18-15-12-9-6-3

Thrusters

Bar facing burpees