WOD
[A] 10 rounds for reps of:
30 seconds of Burpees
Rest 30 seconds
30 seconds of Dumbbell Thrusters
Rest 30 seconds
Men 20kg, Women 15kg
[COMPETITION TRAINING]
[B] Hang Snatch
7-7-7
[C] AMRAP 7 mins
7 Bar Muscle Ups
14 Weighted Hip Extensions, 15kg (10kg)
Photo Credit: Wendy Swift
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WOD
[A] Filthy Fifty
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
*Compare to 25/5/19
[COMPETITION TRAINING]
[B] No extra training. Rest and recover.
Photo Credit: Wendy Swift
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WOD
[A] Clean & Jerk
2-2-2-2-2-2-2-2-2
[COMPETITION TRAINING]
[B] Overhead Yoke Walk
4 x 15m
[C] Row 5klm
Photo Credit: Wendy Swift
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WOD
[A] Complete as many rounds as possible in 15 minutes of:
12 Muscle-ups
36 Kettlebell swings, 32kg (24kg)
[COMPETITION TRAINING]
[B] Deadlift
5-5-5
[C] For time:
50 Wall Ball
30 HSPU
Photo Credit: Wendy Swift
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WOD
[A] Tabata dumbbell hang squat clean
Rest 1 minute
Tabata toes-to-bar
Rest 1 minute
Tabata dumbbell hang squat clean
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. Tabata score is the least number of reps performed in any of the eight intervals.
Men: 20kg Women: 15kg
[COMPETITION TRAINING]
[B] Bench Press
5-5-5
[C] For time:
Prowler, 400m
Use the Rogue prowler
Men: Add 20kg Women Add 10kg
Photo Credit: Wendy Swift
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WOD
[A] 3 rounds for time of:
3 minutes of handstand hold in as few sets as possible (AFSAP).
After each round, perform 5 burpees for each handstand set — e.g., if the handstand hold takes 4 sets, complete 20 burpees before starting the next round.
[COMPETITION TRAINING]
[B] EMOM 10
Power Clean & Push Jerk x 1
[C] AMRAP 9 mins
6 Box Jump Over, 30″ (24″)
12 GHD Situps
30 Double Unders
Photo Credit: Wendy Swift
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WOD
[A] Front Squat
10-8-6-4-2
[B] Weighted Pull-up
10-8-6-4-2
Superset A & B.
[COMPETITION TRAINING]
[C] Hang Squat Snatch + Squat Snatch
1-1-1-1-1
[D] For time:
Run 400m
Rest 2 mins
Run 800m
Rest 3 mins
Run 1600m
Photo Credit: Wendy Swift
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WOD
[A] “Fight Gone Bad”
3 rounds, 1 min per station of:
Wall Ball, 10kg (6kg)
Sumo Deadlift High Pull, 35kg (25kg)
Box Jump, 20”
Push Press, 35kg (25kg)
Row (calories)
Rest 1 min
Compare to 3/8/2019
[COMPETITION TRAINING]
No extra training. Rest and recover.
Photo Credit: Wendy Swift
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WOD
[A] 5 rounds for time of:
Run 400m
20 dumbbell snatches, alternating arms
Women 15kg dumbbell
Men: 22kg dumbbell
[COMPETITION TRAINING]
[B] Squat Clean
2-2-2
[C] AMRAP 7 mins
3 Burpee bar muscle ups
7m Handstand Walk
Photo Credit: Wendy Swift
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WOD
[A] Hang Power Snatch
1-1-1
[B] Snatch Balance
1-1-1
[C] Snatch
1-1-1
[COMPETITION TRAINING]
[D] Yoke Walk
3 x 20m for max load
[E] Farmers Carry
3 x 20 m for max load
Photo Credit: Wendy Swift
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*Group Sessions*
Mon, Tue, Wed, Thur, Fri:
5am, 6am, 7am, 9:15am, 5pm, 6pm
Sat - 6am, 7am
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