WOD
[A] “Rankel”
Complete as many rounds as possible in 20 mins of:
6 Deadlifts, 102kg (70kg)
7 Burpee Pull Ups
10 Kettlebell Swings, 32kg (24kg)
Run, 200 m
[COMPETITION TRAINING]
No extra training, rest & recover
Photo Credit: Matt Swift
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WOD
[A] Complete as many rounds as possible in 15 minutes of:
4 bar muscle-ups
20kg (15kg) dumbbell Turkish get-ups, 6 reps
8 ring push-ups
[COMPETITION TRAINING]
[B] No extra training. Rest and recover
Photo Credit: Wendy Swift
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WOD
[A] Power Clean
3-3-3-3
Hang Clean
2-2-2-2
Clean
1-1-1-1
[COMPETITION TRAINING]
[B] Weighted Pullup
5-5-5
[C] Accumulate 3 mins of Static Handstand Hold
Photo Credit: Wendy Swift
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WOD
[A] Mary
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups
[COMPETITION TRAINING]
[B] Deadlift
3-3-3-3
[C] 4 rounds for time:
15 GHD Situps
15 Cals Air Bike
Photo Credit: Wendy Swift
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WOD
[A] Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
[COMPETITION TRAINING]
[B] EMOM 12
Snatch x 2
[C] 10 rounds for time:
Row 200m
rest 30 sec
Photo Credit: Matt Swift
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WOD
[A] 3 rounds for time of:
30 Dumbbell Snatch, 22.5kg (15kg)
30 Toes-to-bar
[COMPETITION TRAINING]
[B] Back Squat
2-2-2-2
[C] AMRAP 5 mins
Burpee Muscle Ups
Photo Credit: Wendy Swift
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WOD
[A] “Helen”
Three rounds for time:
Run 400 meters
21 Kettlebell Swings, 24kg (16kg)
12 Pull-ups
[COMPETITION TRAINING]
[B] No extra training. Rest and recover
Photo Credit: Wendy Swift
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WOD
[A] Power Snatch
2-2-2-2-2-2-2-2-2-2
[COMPETITION TRAINING]
[B] No extra training. Rest and recover
Photo Credit: Wendy Swift
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WOD
[A] 15-12-9 reps for time:
Muscle Up
Burpee Box Jump Over, 30″ (24″)
[COMPETITION TRAINING]
[B] EMOM 10
Power Clean + Jerk x 2
[C] For time:
Row 100 Cals
Photo Credit: Wendy Swift
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WOD
[A] “Linda”
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time
[COMPETITION TRAINING]
[B] Snatch Balance + OH Squat + Snatch
1-1-1-1
[C] Ski Erg
500m Time Trial
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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