The WOD's

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WOD: Thursday

A. EMOM x 10:
Gymnastic Pull.
*Guidance will be given on an appropriate choice.

B. Three rounds for time of:
100 Double-unders
50 Sit-ups


WOD: Wednesday

AMRAP in 30 minutes:
3 Deadlift 120/85kg
6 Shuttle Run 10m
9 Push-ups
12 Alternating Lunges



WOD: Tuesday

A. Snatch
Three cycles:
1 @ 80%, 1 @ 85%, 1 @ 90%
*Max three attempts at a missed lift.

B. Clean & Jerk
5-7 singles at 85%.



WOD: Monday

For time:
50 Burpee Box Jump Overs 24/20″
50 DB Overhead Squats 22.5/15kg
50 Toes to Bar
50 Calorie Row
50 Pull-ups
50 DB Push Press 22.5/15kg
*Partition the work however you like.


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!