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STRENGTH
Strict Press
E2MOM 5 Sets
Build Up To A Heavy 5 Reps
Start @ 60% Of 1 RM
WOD
“8”
Rx
8 Min AMRAP
8 Alt DB Snatches 25/15
8 Deficit Press Ups 20kg Plates
8 Wall Balls 12/9
4 Min Rest
8 Min AMRAP
8 Slamballs 20/15
8 TTB
8 AB Cals 16 Shwinn Cals
4 Min Rest
800m Run
Int
8 Min AMRAP
8 Alt DB Snatches 20/10
8 Press Ups
8 Wall Balls 9/6
4 Min Rest
8 Min AMRAP
8 Slamballs 15/9
8 Hanging KR
8 AB Cals 16 Shwinn Cals
4 Min Rest
800m Run
Beginners
8 Min AMRAP
8 Alt DB Snatches 15/10/5
8 Knee Press Ups
8 Wall Balls 683
4 Min Rest
8 Min AMRAP
8 Slamballs 9/6
8 Hanging KR
8 AB Cals 16 Shwinn Cals
4 Min Rest
800m Run
Score = Total Reps
Scale As Required
STRENGTH
Front Squat
E2MOM 6 Sets
Build Up To A Heavy 5 Reps
Start @ 60% Of 1 RM
WOD
“Buck Rogers”
Rx
3 Rounds
21 Deadlifts 60/40
250m Row
15 C2B
250m Row
Int
3 Rounds
21 Deadlifts 50/35
250m Row
15 Pull Ups
250m Row
Beginners
3 Rounds
21 Deadlifts 35/25
250m Row
15 Ring Rows
250m Row
Finisher
400m DBL KB Farmers Carry
You Pick The Weight (Challenging)
Score = Total Time
Scale As Required
WOD
“Murphy”
Rx
1600m Run
100 Pull Ups
200 Press Ups
300 Air Squats
1600m Run
Int
1600m Run
75 Pull Ups
150 Press Ups
225 Air Squats
1600m Run
Beginners
1000m Run
75 Ring Rows
150 Knee Press Ups
225 Air Squats
1000m Run
Score = Total Time
Scale As Required
STRENGTH
Clean & Jerk
20 Min Time Cap
Find 1 RM
WOD
“Grace”
30 Clean & Jerks
Rx 60/40 Int 50/35 Beg 35/25
5 Min Rest
Finisher
50 Bar Facing Burpees
Score = Total Time
Scale As Required
STRENGTH
Deadlift
20 Min Time Cap
Find 1 RM
WOD
“Rowzan”
Rx
3 Rounds
500m Row
2 Legless Rope Climbs
20 Alt DB Snatch 30/20
Int
3 Rounds
500m Row
2 Rope Climbs
20 Alt DB Snatch 35/15
Beginners
3 Rounds
500m Row
2 Rope Climb Progressions
20 Alt DB Snatch 15/10/5
Score = Total Time
Scale As Required
STRENGTH
Bench Press
15 Min Time Cap
Find 1 RM
WOD
“Annie”
Rx/Int
50-40-30-20-10
DU
Abmat Sit Ups
Beginners
100-80-60-40-20
Single Skips
50-40-30-20-10
Abmat Sit Ups
5 Min Rest
Finisher
“Hercules”
30 Heavy Deadball G2S
You Pick The Weight (Challenging)
Score = Total Time
Scale As Required
STRENGTH
Squat Clean
20 Min Time Cap
Find 1 RM
WOD
“Nancy”
Rx
5 Rounds
400m Run
15 OHS 42.5/30
Int
5 Rounds
400m Run
15 OHS 35/25
Beginners
5 Rounds
400m Run
15 OHS 20/15 or FS 30/20
Score = Total Time
Scale As Required
STRENGTH
Push Jerk
15 Min Time Cap
Find 1 RM
WOD
“300”
Rx
25 Pull Ups
50 Deadlifts 60/40
50 Push Ups
50 Floor Wipers 60/40
50 Alt Kettlebell Clean & Press 16/12
25 Pull Ups
Int
25 Pull Ups
50 Deadlifts 50/35
50 Push Ups
50 Floor Wipers 24/20
50 Alt Kettlebell Clean & Press 16/12
25 Pull Ups
Beginners
25 Ring Rows
50 Deadlifts 35/25
50 Knee Push Ups
50 Box Jumps 20/16
50 Floor Wipers 35/25
50 Alt Kettlebell Clean & Press 12/8
25 Ring Rows
Score = Total Time
Scale As Required
WOD
“Fight Gone Bad”
3 Rounds
1 Min ME Wall Balls 9/6
1 Min ME SDHP 35/25
1 Min ME Box Jumps 30/16
1 Min ME Push Press 35/25
1 Min ME Row Cals
1 Min Rest
Score = Total Time
Scale As Required
STRENGTH
Snatch
20 Min Time Cap
Rx = Squat Snatch
Int/Beg = Power Snatch
Find 1 RM
WOD
“Isabel”
30 Snatches
Rx 60/40 Int 50/35 Beg 30/20
5 Min Rest
“Donkey”
200m DBL KB Farmers Carry
Rx 24/16 Int 20/12 Beg 16/12/8
Score = Total Time
Scale As Required