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WOD
“Frankensdoittors” Teams Of 3
Rx
Min 0 – 15 (15 Min Time Cap)
3 Rounds
400m Run Together
21 Synchronized KB Swings 24/16
15 Synchronized Burpees
Min 15 – 25 (10 Min AMRAP)
5 Dead Lifts 70/50
4 Hang Power Cleans 70/50
3 STOH 70/50
Team Members Must Complete 1 Full Round Before Changing
Min 25 – 35
1km Burden Carry
2 KB 24/16 – 1 Slamball 20/15 – 1 20/10 Plate
Every Member Carry Something Change As Required
Int
Min 0 – 15 (15 Min Time Cap)
3 Rounds
400m Run Together
21 Synchronized KB Swings 20/12
15 Synchronized Burpees
Min 15 – 25 (10 Min AMRAP)
5 Dead Lifts 60/40
4 Hang Power Cleans 60/40
3 STOH 60/40
Team Members Must Complete 1 Full Round Before Changing
Min 25 – 35
1km Burden Carry
2 KB 20/12 – 1 Slamball 15/9 – 1 15/7.5 Plate
Every Member Carry Something Change As Required
Beginners
Min 0 – 15 (15 Min Time Cap)
3 Rounds
400m Run Together
21 Synchronized KB Swings 16/12/8
15 Synchronized Burpees
Min 15 – 25 (10 Min AMRAP)
5 Dead Lifts 35/25
4 Hang Power Cleans 35/25
3 STOH 35/25
Team Members Must Complete 1 Full Round Before Changing
Min 25 – 35
1km Burden Carry
2 KB 16/12/8 – 1 Slamball 9/6 – 1 10/5 Plate
Every Member Carry Something Change As Required
Score = Total Time
Scale As Required
STRENGTH
Deadlift
E2MOM For 5 Sets
Rx/Int
3 Dealifts Building To Heavy
Beginners
5 Deadlifts
Add Weight As Technique Allows
WOD
“Grass Hopper”
10 Min Time Cap
Rx
30 Clusters 40/30
20 Clusters 50/35
10 Clusters 60/40
EMOM 10 Lateral Bar Hops
Int
30 Clusters 35/25
20 Clusters 42.5/30
10 Clusters 650/35
EMOM 10 Lateral Bar Hops
Beginners
30 Thrusters 20/15
20 Thrusters 25/20
10 Thrusters 30/25
EMOM 10 Lateral Bar Hops
Finisher
Core Work
TABATA
Static Hanging Knee Raise
Score = Total Time
Scale As Required
SKILL
Pistol Progressions
Int/Beginners
Box Alt Pistols
Bottoms Up Pistols From Wall Ball
Bands Alt Pistols
Rx/Advanced
Pistol Practice BW/Weighted
WOD
“Minute By Minute” (30 Mins)
Rx/Int/Beginners
5 Rounds
1 Min ME Sledge Hammer Strikes
30 Secs Rest
1 Min ME Abmat Sit Ups
30 Secs Rest
1 Min ME 10m Shuttles
30 Secs Rest
1 Min ME KB Swings
30 Secs Rest
Score = Total Reps
Scale As Required
KB = Rx 24/16 Int 20/12 Beg 12/8
STRENGTH
Back Squat
E2MOM 4 Sets
Rx/Int
5 Back Squats Building To Heavy
Beginners
Back Squat Add Weight As Technique Allows
Strict BW Pull-Ups
E2MOM 4 Sets
5 – 8 Reps
Rx = Weighted
Int = BW/Bands
Beginners = Low Ring Rows
WOD
“Raptor”
Rx
10 Min AMRAP
10 Alt DB Snatch 30/20
8 Box Jump Overs 24/20
3 RMU/BMU
Int
10 Min AMRAP
10 Alt DB Snatch 25/15
8 Box Jump Overs 24/20
6 C2B/PU
Beginners
10 Min AMRAP
10 Alt DB Snatch 15/10/5
8 Box Jump Overs 20/16
3 Ring Rows
Finisher
Core Work
5 Rounds (5 Mins)
20 Secs Hollow Hold
20 Secs Arch Hold
20 Secs Rest
Score = Total Reps
Scale As Required
STRENGTH
Power Clean
Rx/Int
EMOM 4 Sets Build To Heavy
3 Power Cleans
EMOM 3 Sets Build To Heavy
2 Power Cleans
EMOM 2 Sets Build To Heavy
1 Power Clean
Beginners
Power Clean Technique
Add Weight As Technique Allows
WOD
“Fly Like A Butterfly”
Rx
5 Rounds
50 Double Unders
200m Run
25/21 Row Cals
2 Min Rest
Int
5 Rounds
40 Double Unders
200m Run
25/21 Row Cals
2 Min Rest
Beginners
5 Rounds
80 Single Skips
200m Run
20/16 Row Cals
2 Min Rest
Score = Total Time Including Rest Periods
Scale As Required
STRENGTH
Complex
Rx/Int
E2MOM For 4 Sets To Heavy
3 Push Press
3 Push Jerk
EMOM For 2 Sets To Heavy
2 Push Press
2 Push Jerk
Beginners
5 x 5 Push Press E2MOM
Add Weight As Technique Allows
WOD
“Cookie Monster”
Rx
3 Rounds
21 Wall Balls 12/9
15 DBL KB Hang + Jerk 24/16
9/7 Ab Cals 18/14 Shwinn Cals
Int
3 Rounds
21 Wall Balls 9/6
15 DBL KB Hang + Jerk 20/12
9/7 Ab Cals 18/14 Shwinn Cals
Beginners
3 Rounds
21 Wall Balls 6/3
15 DBL KB Hang + Jerk 16/12/8
9/7 Ab Cals 18/14 Shwinn Cals
Finisher
200m DBL KB Front Rack Carry
Challenging Weight
Score = Total Time
Scale As Required
WOD
“3 Amigos” Teams Of 3
Rx
1km Run
60 Deadlifts 70/50
60 Bar Facing Burpees
60 Wall Balls 12/9
60 Slam Balls 20/15
3km Row – Change Every 150m
Int
1km Run
60 Deadlifts 60/40
60 Bar Facing Burpees
60 Wall Balls 9/6
60 Slam Balls 15/9
3km Row – Change Every 150m
Beginners
1km Run
60 Deadlifts 50/35
60 Bar Facing Burpees
60 Wall Balls 6/3
60 Slam Balls 9/6
3km Row – Change Every 150m
Score = Total Time
Scale As Required
STRENGTH
Rx/Int
Clean & Jerk Complex
1 Power Clean
1 Hang Squat Clean
2 Front Squats
1 Split Jerk
Beginners
2 Power Cleans
2 Front Squats
2 Push Jerks
Add Weight As Technique Allows
WOD
“Sting Like A Bee”
Rx
10 – 8 – 6 – 4 – 2
STOH 60/40
Box Jump Overs 30/24
1 Legless Rope Climb After Each Round
Int
10 – 8 – 6 – 4 – 2
STOH 50/35
Box Jump Overs 24/20
1 Legless Rope Climb After Each Round
Beginners
10 – 8 – 6 – 4 – 2
Push Press 30/20
Box Jump Overs 20/16
1 Legless Rope Climb After Each Round
Finisher
Core Work
5 Rounds (5 Mins)
20 Secs Hollow Hold
20 Secs Arch Hold
20 Secs Rest
Score = Total Time
Scale As Required
SKILL
Handstand Walking/Practice/Progressions
Floor In Locked Out Press Up Position
Finger Taps/Chest Taps/Hand To Hands/Single Arm Holds/Plate Step Ups
Box
Finger Taps/Shoulder Taps
Wall
Finger Taps/Shoulder Taps
WOD
“Shark Attack”
2 Rounds
Rx
400m Run
20 Alt DB Snatches 25/15
20 Abmat Sit Ups
40 DU
20 Deficit HR Press Ups On 20kg Plates
20 C2B
40/35 Cal Row
20 KB Swings (A) 24/16
20m Bear Crawl 10m Fwd 10m Rev
Int
400m Run
20 Alt DB Snatches 20/10
20 Abmat Sit Ups
40 DU
20 HR Press Ups
20 Pull Ups
40/35 Cal Row
20 KB Swings (A) 20/12
20m Bear Crawl 10m Fwd 10m Rev
Beginners
400m Run
20 Alt DB Snatches 15/10/5
20 Abmat Sit Ups
40 Single Skips
20 Knee Press Ups
20 Ring Rows
35/30 Cal Row
20 KB Swings (A) 16/12/8
20m Bear Crawl 10m Fwd 10m Rev
Score = Total Time
Scale As Required
STRENGTH
Rx/Int
Snatch Complex
20 Min Time Cap
1 Power Snatch
1 Hang Power Snatch (Above Knee)
Rest The Bar On The Floor
1 Squat Snatch
Building
Beginners
Power Snatch Technique
WOD
“TNT”
Rx
30 Snatches 42.5/30
30 Clean & Jerk 42.5/30
30 Thrusters 42.5/30
Int
30 Snatches 35/25
30 Clean & Jerk 35/25
30 Thrusters 35/25
Beginners
30 KB Snatches 16/12/8
30 Clean & Push Press 20/15
30 Thrusters 20/15
Finisher
Zercher Carry A Heavy Deadball 200m
Score = Total Time
Scale As Required