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WOD
“59 Flyer”
400m Run 4 Rope Climbs/Progressions
40 TTB Rx HKR Int/Beg
300m Run 3 Rope Climbs/Progressions
30 Cal Row/AB
200m Run 2 Rope Climbs/Progressions
20 Power Snatches Rx 60/40 Int 50/35 Beg 30/20
100m Run 4 Rope Climb/Progression
10 Trusters Rx 60/40 Int 50/35 Beg 30/20
Score = Total Time
Scale As Required

 

STRENGTH
Complex
E2MOM 5 Sets Building
3 Deadlifts
3 Hang Power Cleans
3 Front Squats
Building To Heavy
WOD
“Snakes & Ladders”
5 Min AMRAP
2, 4, 6, 8, 10 Etc
Deadlift Rx 100/70 Int 80/50 Beg 60/40
Rx HSPU Int HR Press Ups Beg Knee Press Ups
5 Min Rest
5 Min AMRAP
2, 4, 6, 8, 10 Etc
Front Squat Rx 50/35 Int 40/30 Beg 30/20
Rx C2B Int Pull Ups Beg Ring Rows
Score = Total Reps
Scale As Required
GAME
Coaches Choice
Warm Up Game
WOD
“The Patriot”
5 Rounds
4 Min Time Cap
200m Run
Remainder Of Time
AMRAP
3 Power Cleans Rx 70/50 Int 60/40 Beg 35/25
6 Box Jumps Rx/Int 24/20 Beg 20/16
9 Ring Dips Rx Banded Dips Int Box Dips Beg
2 Min Rest
Score = Total Reps & Time
Scale As Required
GAME
Coaches Choice
Warm Up Game
WAITANGI DAY WOD
“Cheech & Chong” Pairs
20 Min AMRAP
25 WB Rx/Int 9/6 Beg 6/3
25 SDHP Rx 40/30 Int 35/25 Beg 30/20
25 Lateral Bar Burpees
25 STOH Rx 40/30 Int 35/25 Beg 30820
12 Min AMRAP Teams Of 3/4
Row Max Meters With Compulsory Change Every 250m
Score = Total Reps
Scale As Required
STRENGTH
Complex
E2MOM 5 Sets
3 Strict Press
3 Push Press
Start @ 60% 1 RM Strict Press
Building To Heavy Last Set
WOD
“486 Express”
Rx
20 Min AMRAP
100m DBL KB Front Rack Carry 24/16
5 C2B
10 Press Ups
15 Abmat Sit Ups
30 DU
Int
20 Min AMRAP
100m DBL KB Front Rack Carry 20/12
5 Pull Ups
10 Press Ups
15 Abmat Sit Ups
30 DU
Beginners
20 Min AMRAP
100m DBL KB Front Rack Carry 16/12/8
5 Ring Rows
10 Knee Press Ups
15 Abmat Sit Ups
30 Single Skips
Score = Total Reps
Scale As Required
STRENGTH
Back Squat/Pull Ups
E2MOM 5 Sets
3 Back Squats
Start @ 70% Of 1 RM
Building To Heavy Last Set
E2MOM 5 Sets
5-8 Strict Pull Ups
Weighted/BW/Banded/RR
WOD
“Alpha – Bravo – Charlie”
Rx
A – 5 Min Time Cap
21 – 15 – 9
WB 12/9
KB Swing 32/24
3 Min Rest
B – 3 Min AMRAP
Squat Clean 70/50
2 Min Rest
C – 1 Min AMRAP
STOH 70/50
Int
A – 5 Min Time Cap
21 – 15 – 9
WB 9/6
KB Swing 24/16
3 Min Rest
B – 3 Min AMRAP
Squat Clean 60/40
2 Min Rest
C – 1 Min AMRAP
STOH 60/40
Beginners
A – 5 Min Time Cap
21 – 15 – 9
WB 6/3
KB Swing 16/12/8
3 Min Rest
B – 3 Min AMRAP
PC + Thruster 30/20
2 Min Rest
C – 1 Min AMRAP
STOH 30/20
Score = Total Reps & Total Time
Scale As Required
WOD
“The Seven”
7 Rounds For Time
7 Press Ups Rx HSPU Int HRPU Beg KPU
7 Thrusters Rx 60/40 Int 50/35 Beg 35/25
7 Knee Raises Rx K2E Int/Beg HKR
7 Deadlifts Rx 110/75 Int 90/60 Beg 60/40
7 Burpees
7 KB Swings Rx 32/24 Int 24/20 Beg 20/16
7 Pull Ups Rx/Int Beg Ring Rows
Score = Total Time
Scale As Required
STRENGTH
Complex
E2MOM 7 Sets Building
Rx
1 Hang Squat Snatch
1 Squat Snatch
2 OHS
Int
2 Hang Power Snatch
3 OHS
Beginners
Power Snatch Technique
WOD
“Amarok”
Rx/Int/Beg
10 Min AMRAP
15/12 Cal Row
10 Alt DB Snatch Rx 25/15 Int/Beg 20/10
5 TTB/HKR
Score = Total Reps
Scale As Required
GAME
Coaches Choice
Warm Up Game
WOD
“Buffalo Soldier”
Rx/Int/Beg
5 Rounds
100m DBL KB Farmers Carry 32/24
200m SB Run 20/15
40m Run
2 Min Rest
Score = Total Time
Scale As Required
STRENGTH
Bench Press/DB Rows
E2MOM 5 Sets
5 Bench Press
Building Start @ 60% Of 1 RM
Building To Heavy Last Set
E2MOM 5 Sets
5-8 L + R Heavy Dumbbell Rows
WOD
“Triton”
Rx
3 Rounds
21 WB 12/9
15 C2B
9 C & J 60/40
R1 60/40 R2 75/50 R3 90/60
Int
3 Rounds
21 WB 9/6
15 Pull Ups
9 C & J 50/35
R1 50/35 R2 60/40 R3 70/45
Beginners
3 Rounds
21 WB 6/3
15 Ring Rows
9 C & J 35/25 (All Rounds)
Score = Total Time
Scale As Required