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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

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