WOD
“The Mighty WAIKATO F55”
5 Min AMRAP
500m Row
ME C & J Rx 60/40 Int 50/35 Beg 25/15
5 Mins Rest
5 Min AMRAP
500m Row
ME C & J Rx 70/50 Int 55/40 Beg 30/20
5 Mins Rest
5 Min AMRAP
500m Row
ME C & J Rx 80/60 Int 60/45 Beg 35/25
5 Mins Rest
“Hit The Peg 2 Mile Run”
Score = Total Time
Scale As Required
| STRENGTH |
| Bench Press |
| E3MOM 5 Sets |
| Build Up To A Heavy 5 Reps |
| Start @ 60% Of 1 RM |
| Superset |
| Max Strict BW Pull Ups |
| Options |
| BW |
| Band Of Least Resistance |
| Lowest Possible Ring Rows |
| WOD |
| “Need For Speed” |
| Rx |
| 3 Rounds |
| 30 DU |
| 10 Power Cleans 60/40 |
| 30 DU |
| 10 Power Snatch 60/40 |
| 2 Min Rest |
| Int |
| 3 Rounds |
| 30 DU |
| 10 Power Cleans 50/35 |
| 30 DU |
| 10 Power Snatch 50/35 |
| 2 Min Rest |
| Beginners |
| 3 Rounds |
| 50 Single Skips |
| 10 Power Cleans 25/15 |
| 50 Single Skips |
| 10 Power Snatch 25/15 |
| 2 Min Rest |
| Score = Total Time |
| Scale As Required |
| WOD |
| “Santas Pre Season” |
| Rx |
| 400m Run |
| 4 Rope Climbs |
| 40 WB 12/9 |
| 400m Run |
| 3 Rope Climbs |
| 30 WB 12/9 |
| 400m Run |
| 2 Rope Climbs |
| 20 WB 12/9 |
| 400m Run |
| 1 Rope Climbs |
| 10 WB 12/9 |
| 400m Run |
| Int |
| 400m Run |
| 4 Rope Climbs |
| 40 WB 9/6 |
| 400m Run |
| 3 Rope Climbs |
| 30 WB 9/6 |
| 400m Run |
| 2 Rope Climbs |
| 20 WB 9/6 |
| 400m Run |
| 1 Rope Climbs |
| 10 WB 9/6 |
| 400m Run |
| Beginners |
| 400m Run |
| 4 Rope Climb Progressions |
| 40 WB 6/3 |
| 400m Run |
| 3 Rope Climb Progressions |
| 30 WB 6/3 |
| 400m Run |
| 2 Rope Climb Progressions |
| 20 WB 6/3 |
| 400m Run |
| 1 Rope Climb Progression |
| 10 WB 6/3 |
| 400m Run |
| Score = Total Time |
| Scale As Required |
| STRENGTH |
| Complex |
| 20 Min Time Cap |
| 1 Power Clean |
| 1 Hang Power Snatch |
| Reset |
| 1 Squat Clean |
| 1 OHS |
| Build To Heavy As Technique Allows |
| Beginners Power Snatch Technique |
| WOD |
| “Death By DT” |
| 10 Min AMRAP |
| 1 Deadlift |
| 1 Hang Power Clean |
| 1 Push Jerk |
| 1 Bar Facing Burpee |
| 2 Deadlifts |
| 2 Hang Power Cleans |
| 2 Push Jerks |
| 2 Bar Facing Burpees |
| 3 Deadlifts |
| 3 Hang Power Cleans |
| 3 Push Jerks |
| 3 Bar Facing Burpees |
| Add 1 Rep To Each Round Until Time Runs Out |
| Score = Total Reps |
| Scale As Required |
| Rx = A 80/55 B 70/50 |
| Int = A 60/40 B 50/35 |
| Beg = 35/25 |
| STRENGTH |
| Complex |
| E2MOM 5 Sets |
| 3 Strict Press |
| 2 Push Press |
| 1 Push Jerk |
| Build Up To A Heavy 5 Reps |
| Start @ 60% Of 1 RM Strict Press |
| WOD |
| “The Jetsons” |
| Rx |
| 20 Min AMRAP |
| 20/18 Cal Row 12/10 AB 24/20 Shwinn |
| 15 KB Swings (A) 24/16 |
| 10 TTB |
| Int |
| 20 Min AMRAP |
| 20/18 Cal Row 12/10 AB 24/20 Shwinn |
| 15 KB Swings (A) 20/12 |
| 10 HKR |
| Beginners |
| 20 Min AMRAP |
| 20/18 Cal Row 12/10 AB 24/20 Shwinn |
| 15 KB Swings (A) 16/12/8 |
| 10 HKR/Rig Taps |
| Score = Total Reps |
| Scale As Required |
| STRENGTH |
| Back Squat |
| E2MOM 6 Sets |
| Build Up To A Heavy 5 Reps |
| Start @ 60% Of 1 RM |
| WOD |
| “Handle The Jandle” |
| Rx |
| 15 – 10 – 5 |
| Thrusters 60/40 |
| C2B Pull Ups |
| 5 Min Rest |
| 15 – 10 – 5 |
| Deadlifts 120/90 |
| HSPU |
| Int |
| 15 – 10 – 5 |
| Thrusters 50/35 |
| Pull Ups |
| 5 Min Rest |
| 15 – 10 – 5 |
| Deadlifts 100/70 |
| Deficit Press Ups On 20kg Plates |
| Beginners |
| 15 – 10 – 5 |
| Thrusters 30/20 |
| Low Ring Rows |
| 5 Min Rest |
| 15 – 10 – 5 |
| Deadlifts 60/40 |
| Press Ups |
| Score = Total Time |
| Scale As Required |
| WOD |
| “Wood” |
| Rx |
| 5 Rounds For Time |
| 400m Run |
| 10 Burpee Box Jumps 24/20 |
| 10 Sumo-Deadlift High-Pull 42.5/30 |
| 10 Thursters 42.5/30 |
| 1 Min Rest |
| Int |
| 5 Rounds For Time |
| 400m Run |
| 10 Burpee Box Jumps 24/20 |
| 10 Sumo-Deadlift High-Pull 35/25 |
| 10 Thursters 35/25 |
| 1 Min Rest |
| Beginners |
| 5 Rounds For Time |
| 400m Run |
| 10 Burpee Box Jumps 20/16 |
| 10 Sumo-Deadlift High-Pull 25/15 |
| 10 Thursters 25/15 |
| 1 Min Rest |
| Score = Total Time |
| Scale As Required |
| STRENGTH |
| Deadlifts |
| E2MOM 6 Sets |
| Build Up To A Heavy 5 Reps |
| Start @ 60% Of 1 RM |
| WOD |
| “Sweet 16” |
| 4 Rounds |
| 1 Min Heavy Russian |
| 1 Min Abmat Sit Ups |
| 1 Min DB Push Press |
| 1 Min Rest |
| Russians = Rx 32/24 Int 24/16 Beg 20/16/12 |
| DB Push Press = Rx 25/15 Int 20/10 Beg 15/10/5 |
| Finisher |
| 5 Rounds |
| Rx = 1 Legless Rope Climb 100 & DBL KB OH Carry 16/12 |
| Int = 1 Rope Climb & 100m DBL KB OH Carry 12/8 |
| Beg = 2 Rope Climb Progressions & 100m DBL KB OH Carry 12/8/4 |
| Score = Total Reps |
| Scale As Required |
| STRENGTH |
| Alternate Between |
| E2MOM 8 Sets |
| Min 0-4-8-12 |
| 2-3 Wall Climbs With 5 Sec Pause At Top |
| Min 2-6-10-14 |
| Strict BW Pull Ups 5-8 Reps |
| Rx = Weighted |
| Int = BW Bands |
| Beginners = Low Ring Rows |
| WOD |
| “Mack Attack” |
| Rx |
| 20 Min AMRAP |
| 6 Power Cleans 70/50 |
| 8 Lateral Bar Burpees |
| 200m Run |
| Int |
| 20 Min AMRAP |
| 6 Power Cleans 60/40 |
| 8 Lateral Bar Burpees |
| 200m Run |
| Beginners |
| 20 Min AMRAP |
| 6 Power Cleans 30/20 |
| 8 Lateral Bar Burpees |
| 200m Run |
| Score = Total Reps |
| Scale As Required |
| STRENGTH |
| Complex |
| 20 Min Time Cap |
| 1 Power Clean |
| 1 Hang Squat Clean |
| Reset |
| 1 Squat Clean |
| 1 Split Jerk |
| Build To Heavy As Technique Allows |
| WOD |
| “Dynamite” |
| Rx |
| Round 1 |
| 10 Snatches 40/30 |
| 10 C & J 40/30 |
| 10 Clusters 40/30 |
| Round 2 50/35 |
| Round 3 60/40 |
| Int |
| Round 1 |
| 10 Snatches 30/25 |
| 10 C & J 30/25 |
| 10 Clusters 30/25 |
| Round 2 40/30 |
| Round 3 50/35 |
| Beginners |
| 3 Rounds |
| 10 Snatches 25/15 |
| 10 C & J 25/15 |
| 10 Clusters 25/15 |
| Finisher |
| 5 Rounds |
| 20 Secs Hollow Rock Static Hold |
| 20 Secs Arch Rock Static Hold |
| 20 Secs Rest |
| Score = Total Time |
| Scale As Required |