The WOD's


WOD: Friday

For time:
50 Wall Ball 9/6kg
10 Muscle-ups
40 Wall Ball
8 Muscle-ups
30 Wall Ball
6 Muscle-ups
20 Wall Ball
4 Muscle-ups
10 Wall Ball
2 Muscle-ups
*For those without muscle-ups, pick an appropriate gymnastic pulling movement to replicate the time and difficulty of the muscle up component.


WOD: Thursday

5 – 7 rounds x 2:30:
Row 400/350m
Max Reps Push up, Dip or HSPU.
*Rest as necessary between rounds.




WOD: Wednesday

EMOM x 3:
3 Deadlift + 3 Hang Muscle Clean
*Maintain weight

Rest 1 min.

EMOM x 5:
1 Power Clean + 1 Squat Clean + 1 Power Clean
*Maintain weight.

Rest 1 min.

EMOM x 7
1 Clean (power or squat)
*Build in weight.

Rest 1 min.

21-15-9 reps for time of:
Deadlift (use max weight from above)
(4x) Double-unders (84/60/36)


WOD: Tuesday

A. Front Squat 7 x 3
*Rep 1 is a pause squat (3 sec.).
*Use the same weight as last week doubles.

B. EMOM x 8:
10 x 10m Shuttle Run/Max Reps Burpees
*Both exercises are performed in the same minute.



WOD: Monday

13-11-9-7-5 reps for time of:
Squat Snatch 50/35kg
Bar Muscle-up



WOD: Saturday

For time:
Isabel (30 Snatch 60/42.5kg)
Grace (30 Clean & Jerk 60/42.5kg)
*Run = 4 laps around building.

Masters League 19.3.


WOD: Wednesday

Seven rounds for time of:
12 Deadlift
9 Hang Power Cleans
6 Push Jerk
Rest 1 minute
*All movements are performed with a pair of 22.5/15kg Dumbbells.

Thanks to Grant Williams for another awesome photo.


WOD: Tuesday

In 20 minutes:
25 Deadball Over the Shoulder 45/30kg
then AMRAP in the remaining time of:
1 Bar Muscle-up
2 Chest to bar pull-ups
3 Pull-ups
*10 x 10m Shuttle Run each time you come off the pull-up bar.


WOD: Monday

AMRAP in 20 minutes:
5 Thrusters
7 Hang Power Cleans
10 Sumo Deadlift High Pulls



WOD: Saturday

For time:
Run 1000m
75 Push Press 20/15kg
Run 800m
50 Push Press
Run 600m
25 Push Press


Master League Workout 19.2
*Please note that this session is for registered Masters League competitors.