The WOD's


WOD: Saturday

In teams of 3, 4 or 5:
500 Burpees for time (onto a 10kg plate)
*Burpee sets must be at least 10 and no more than 20.
*Run or row 200m after each set of Burpees.
*One team member performing burpees at a time.

I will be commencing my 500 burpees at the same time as the class with the goal of keeping up with as many teams as possible. Afterwards, please hang around for the BBQ breakfast supplied by the Nautical Roofing Crew!

WOD: Friday

WOD: Friday

Partner Workout:
21-15-9 reps for time of:
Deadlift 100/65kg
Flexed Arm Hang
*While partner A performs 21 DL, partner B must hold the FAH. Upon completion of 21 DL the athletes will swap positions and parnter B will perform 21 DL while partner A holds the FAH. This format continues through the 15′s and 9′s. DL’s may only be performed while the ahtlete on the FAH is in position.


WOD: Thursday

AMRAP in 3 min:
15 Hang Power Clean 40/30kg
15 Push Jerk 40/30kg
Max reps Kettlebell Swing 24/16kg

Rest 3 min.

AMRAP in 3 min:
12 Hang Power Clean 50/35kg
12 Push Jerk 50/35kg
Max reps Kettlebell Swing 24/16kg

Rest 3 min.

AMRAP in 3 min:
9 Hang Power Clean 60/40kg
9 Push Jerk 60/40kg
Max reps Kettlebell Swing 24/16kg


WOD: Wednesday

Tabata x 8:
Row (cal.)
Toes to Bar
Shuttle Run 10m
Abmat Sit-up
*Rest 1 min. between exercises.


WOD: Tuesday

Five rounds for load/time:
12 Front Squat (taken from ground)
12 Bar Facing Burpee


WOD: Monday

Ten rounds for time of:
5 Pull-ups
10 Push-ups
15 Squats
Run 200m


WOD: Friday

A. Bench Press 10-10-10-10
*Use the heaviest weight possible for each set.

B. 30-20-10 reps for time of:
Hand Release Push-ups
Unbroken Wall Ball 9/6kg


WOD: Thursday

AMRAP in 20mins:
Sled Push
Row (cal.)
Walking Lunge
Fat Bar Deadlift 60/40kg
*Your reps per exercise will be determined by a target throw. 5 reps is the minimum, 25 reps is the maximum.


WOD: Wednesday

A. Muscle Clean + Power Clean + Clean
*As per last week’s Snatch workout – Build in weight as you go. Discard the Muscle Clean and then the Power Clean as they become limiting and continue to a heavy single Clean.

B. Optional:
2km Row for time.