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STRENGTH
20 Min Time Cap
Rx/Int
Snatch Complex
1 Hang Snatch From Hip
1 Hang Snatch Above Knee
Reset Bar On The Ground
1 Snatch From The Floor
Building To Heavy
Int = Progression Power Snatch Ride Into Pocket
Beginners
Skill
Power Snatch Technique
3 Hang Power Above Knee
Building AWATA
Progress To Power Snatch
WOD
“40/20”
For Time
Rx/Int
40 Alt DB Snatches 25/15 / Int 20/10
40 Abmat Sit Ups
4 Rope Climbs Legless / Int Footbite Rope Climb
20 Alt DB Snatches 25/15 / Int 20/10
20 Abmat Situps
2 Rope Climbs Legless / Int Footbite Rope Climb
“30/20/10”
For Time
Beginners
30 Alt DB Snatches 15/10/5
30 Abmat Sit Ups
3 Rope Climb Progressions
20 Alt DB Snatches 15/10/5
20 Abmat Situps
2 Rope Climb Progressions
10 Alt DB Snatches 15/10/5
10 Abmat Situps
1 Rope Climb Progression
Score = Total Time
Scale As Required
WOD
Hero WoD
“TAMA” Cpl Luke Tamatea
Rx
For Time
800m Single Arm Barbell Carry 20/15
31 TTB
31 Push Ups
31 Front Squats 42.5/30
400m Single Arm Barbell Carry 42.5/30
31 TTB
31 Push Ups
31 Hang Power Cleans 61.5/42.5
200m Single Arm Barbell Carry 61.5/42.5
Intermediate
For Time
800m Single Arm Barbell Carry 20/15
31 TTB
31 Push Ups
31 Front Squats 35/25
400m Single Arm Barbell Carry 35.25
31 TTB
31 Push Ups
31 Hang Power Cleans 42.5/30
200m Single Arm Barbell Carry 42.5/30
Beginners
For Time
800m Single Arm Barbell Carry 20/15
31 KR/Rig Taps/Abmat Sit Ups
31 Knee Push Ups
31 Front Squats 25/20
400m Single Arm Barbell Carry 25/20
31 KR/Rig Taps/Abmat Sit Ups
31 Knee Push Ups
31 Hang Power Cleans 30/25
200m Single Arm Barbell Carry 30/25
Score = Total Time
Scale As Required
STRENGTH
E2MOM 4 Sets
Rx/Int
5 Front Squats
Start @ 60%
Building To Heavy
Beginners
5 Back Squats
Building AWATA
E2MOM 4 Sets -5-8 Reps
Rx/Int/Beg
Strict Body Weight Pull Ups
Weighted
Bands
2-3 Sec Negatives
Low Ring Rows
WOD
10 Min AMRAP
Rx
50/40 Cal Row
40 WB 12/9
30 Burpees
20 DL 100/70
10 RMU/BMU
Intermediate
50/40 Cal Row
40 WB 9/6
30 Burpees
20 DL 80/60
10 C2B PU
Beginners
50/40 Cal Row
40 WB 6/3
30 Burpees
20 DL 50/35
10 Low Ring Rows
Score = Total Reps
Scale As Required
STRENGTH
15 Min Time Cap
Rx/Int
Complex
3 TnG Power Cleans
2 Push Jerks
1 Split Jerk
Build to Heavy Set
Beginners
Complex/Skill
3 Power Cleans Not TnG
2 Push Press
1 Push Jerk
For Skill AWATA
WOD
For Time
Rx/Int
9 C & J 60/40 / Int 40/30
100m Run
6 C & J 70/50 / Int 50/35
150m Run
3 C & J 80/60 / Int 60/40
200m Run
9 C & J 80/60 / Int 60/40
200m Run
6 C & J 70/50 / Int 50/35
150m Run
3 C & J 60/40 / Int 40/35
100m Run
Beginners
9 C & J 40/30
100m Run
6 C & J 40/30
150m Run
3 C & J 40/30
200m Run
9 C & J 40/30
200m Run
6 C & J 40/30
150m Run
3 C & J 40/30
100m Run
Score = Total Time
Scale As Required
STRENGTH
10 Rounds
Rx/Int
Alternate Between DL & Bench
Min 0 – 4 – 8 -12 – 16
5 Deadlifts TnG Start @ 60% 1 RM
Building to Heavy
Min 2 – 6 -10 – 14 – 18
5 Bench Press Start @ 60% 1 RM
Building to Heavy
Beginners
AWATA
WOD
3 Rounds For Time
Rx
15 Power Snatches 40/30
30 Double Unders
15 Wall Balls 12/9
30 Double Unders
3 Rounds For Time
Intermediate
15 Power Snatches 35/25
30 Double Unders
15 Wall Balls 9/6
30 Double Unders
Beginners
15 Power Snatches 30/20
60 Single Skips
15 Wall Balls 6/3
30 Single Skips
Score = Total Time
Scale As Required
WOD
“Hefty 30s”
30 Box Jumps 24/20 20/16
30 C2B/Pull Ups/Ring Rows
30 Power Cleans 50/35 40/30 30/20
30 Front Squats 50/35 40/30 30/20
30 TTB
30 Push Press 50/35 40/30 30/20
30 Deadlifts 50/35 40/30 30/20
30 Wall Balls 12/9 9/6 6/3
30 Burpees
30 Double Unders/60 Single Skips
Score = Total Time
Scale As Required
WOD
Pairs
7 Min AMRAP
1,1 2,2 3,3 4,4 5,5 Etc
TM 1 Odd Numbers
TM 2 Even Numbers
Rx
HSPU
Deadlifts 100/70
Int
HR Press Ups
Deadlifts 70/50
Beg
Knee Press Ups
Deadlifts 50/35
7 Min AMRAP
YGIG
Heavy Deadball Atlas Stone G2S
EMOM 20m Carry 10m Each
7 Min AMRAP
5 Pull Ups
10 Alt DB Snatch
15 Air Squats
Rx C2B/DB Snatch 25/15
Int PU/DB Snatch 20/10
Beg RR/DB Snatch 15/10/5
Team Members Alternate After Each Movement
Score = Total Reps
Scale As Required
WOD
6 Rounds
Rx/Int
1 Min ME Row Cals
1 Min ME KB Swings (A) 24/20/16
1 Min ME Abmat Sit Ups
1 Min ME DU
1 Min Rest
Beginners
1 Min ME Row Cals
1 Min ME KB Swings (A) 16/12/8
1 Min ME Abmat Sit Ups
1 Min ME Single Skips
1 Min Rest
Score = Total Reps
Scale As Required
STRENGTH
E2MOM 4 Sets
Rx/Int
5 Front Squats
Start @ 60%
Building To Heavy
Beginners
5 Back Squats
Building AWATA
E2MOM 4 Sets -5-8 Reps
Rx/Int/Beg
Strict Body Weight Pull Ups
Weighted
Bands
2-3 Sec Negatives
Low Ring Rows
WOD
8 Min AMRAP
Rx
20 Box Jumps 30/24
30 Power Snatches 40/30
40 Overhead Squats 40/30
50/35 AB 70/50 AD
Intermediate
20 Box Jumps 24/16
30 Power Snatches 30/25
40 Overhead Squats 30/25
50/35 AB 50/35 Row Cals
Beginners
20 Box Jumps 20/16
30 Alt DB Snatches 15/10
40 Alt OVH Plate Lunges 15/10
50/35 AD 50/35 Row Cals
Score = Total Reps
Scale As Required