The WOD's


WOD: Saturday

Five rounds for time of:
Run 1.5 Laps of Gym
30m Walking Lunge 20/15kg
50 Double-unders
*Rest 2 minutes between rounds.

M Handle 4

WOD: Friday

A. 5 x 8-10 reps of:
Barbell Bench Press
Landmine Rows
*Perform as a superset.
*Rest approx. 2 min. between sets.

B. 21-15-9 reps for time of:


WOD: Thursday

A. 10m Sled Push: 2-2-2-2-2

B. 10m Farmers Carry: 2-2-2-2-2

C. 10m Overhead Walk: 2-2-2-2-2


WOD: Wednesday

A. Snatch: 7-10 singles @ 85%.

B. Clean & Jerk: 5-7 singles @ 80%.


WOD: Tuesday

Ten rounds for time of:
Run 100m
10 Toes to Bar
Run 100m
10 Push-ups
*For scaling: Pick numbers that allow you to get through approx. 4-5 rounds of t2b and push-ups unbroken.

meg l sit

WOD: Monday

21-15-9 reps for time of:
Thrusters 42.5/30kg
*Gym Record – 2:22
*Don’t be a cherry picker!


WOD: Saturday

A. Rope climbing skills and drills.
*Bring long socks or tights.

B. Five rounds, each for time of:
Rope Climb/Pull-up
12 Burpees
Run 200m
*The number and style of rope climb/pull-up will be based on individual ability.
*We’ll aim for 1 min. rest between rounds, depending on availability of ropes.


WOD: Friday

A. Clean & Jerk 2 x 1 @ 75%, 1 @ 80%, 2 x 1 @ 75%, 1 @ 80%, 2 x 1 @ 75%, 1 @ 80%

B. Three rounds for time of:
10 Thrusters 60/40kg
50 Double-unders


WOD: Thursday

A. EMOM x 10:
Turkish Get-up
*Choose own reps/weight to maintain across.

B. AMRAP in 10 minutes:
Max Effort L-sit
Bear Crawl 10m
Run 100m
Bear Crawl 10m


WOD: Wednesday

For time:
50 Wall Ball 9/6kg
40 Box Jumps 24/20″
30 Hang Power Clean 60/40kg
20 Bar Muscle-ups
30 Hang Power Clean
40 Box Jumps
50 Wall Ball