The WOD's

WOD: Wednesday

For time:
30 Jumping Pull-ups (12″ jump)
45 Toes to Bar
60 Deadlift 100/70kg
45 Toes to Bar
30 Jumping Pull-ups

WOD: Tuesday

Overhead Squat 30-20-10-5 reps
*Each set is for load.
*Rest as necessary between sets.

Optional Finisher:
AMRAP in 6 min:
Double-unders
*Perform 10 Burpees each time you break.


WOD: Monday

*We’re back to full timetable this week!

AMRAP in 20 min of:
5 Pull-ups
10 Push-ups
15 Squats
2 Hang Power Cleans 60/40kg
*Increment the reps on the HPC by 2 each round.

WOD: Saturday

“Jackie”
For time:
Row 1000m
50 Thrusters 20/15kg
30 Pull-ups

WOD: Friday

*Please note that we are on a reduced timetable this week.

5 rounds for reps:
Bench Press
Pull-ups
*Perform as a superset and rest 3 min. between rounds.
*Pick a weight/pull-up style that allows for 10-15 reps in round 1.

WOD: Thursday

*Please note that we are on a reduced timetable this week.

A. Back Squat 5-5-5-5-5

B. 100 Goblet Squats for time 24/16kg
*Perform 15 KB Swings each time you stop squatting.

C. Stretch and mobility

WOD: Wednesday

*Please note that we are on a reduced timetable this week.

A. Pendlay Row 8-8-8-8

B. Ascend as far as possible in 8 min:
5 Evil Wheel
10 Double-unders
10 Evil Wheel
20 Double-unders
15 Evil Wheel
40 Double-unders
20 Evil Wheel
80 Double-unders
Etc.


WOD: Tuesday

*Please note that we are on a reduced timetable this week.

Three rounds for reps:
Min. 1: Burpees (6″ jump & touch)
Min. 2: Toes 2 KB
Min. 3: Overhead Lunge 20/15kg
Min. 4: Ball Slam 12/9kg
Min. 5: Shuttle Run 10m
Min. 6: Rest

WOD: Monday

*Please note that we are on a reduced timetable this week.

A. Power Clean + Push Jerk
*10 min to work to a heavy single.

B. Three cycles of:
EMOM x 1-2-3-4-5: Push Jerk
*Increment weight after each cycle.
*Jerks are from the ground.

WOD: Saturday

Ascend as far as possible in 20 minutes:
1 Ball Slam
1 Shuttle Run 10m
2 Ball Slam
2 Shuttle Run
3 Ball Slam
3 Shuttle Run
etc.
*Start the workout with a 2km run.
*Shuttle runs are performed carrying the slam ball.