WODs


PREVIOUS 28.04.17
 
A
 

Back squat 3x8

 
B
 

3 RFT
500m row
30 HOG Push-up
30 OH lunge 20/15kg

PREVIOUS 07.10.16
 
A
 

Strict Press 1RM

 
B
 

10-9-8-7-6-5-4-3-2-1
HSPU
TTB
Pistol
Burpee

PREVIOUS 15.07.16
 
A
 

1RM yoke carry 15m

 
B
 

EMOM 20
1-10 mins
15 wall balls
30 double unders
11-20 mins
15 wall balls
20 hollow rocks

PREVIOUS 08.07.16
 
A
 

1000m row
50 Thrusters 20kg
30 Pullups

 
B
 

E2M for a long as possible
7 thrusters 35/25kg
7 Pullups
7 Burpees

PREVIOUS 29.06.16
 
A
 

Deadlift 8RM

 
B
 

21-15-9
Burpee over Bar
Deadlift 120/80kg
Pushup on Barbell
Evil wheel

 
C
 

Farmers Carry 400m

PREVIOUS 22.06.16
 
A
 

Stone to shoulder 1RM

 
B
 

8 min AMRAP
5 Stone to shoulder
30 Double Unders

 
C
 

8 Min AMRAP
10 Burpee Box Jump
20m Box Prowler
10 KB Swing (Heavy)

PREVIOUS 14.06.16
 
A
 

Box Squats 3x5

 
B
 

3RFT
30 Wall Balls
15 GHD/30 Situps
5 Wall Walks

 
C
 

200m Farmers Carry 32/24kg

PREVIOUS 07.06.16
 
A
 

Back Squat 1RM

 
B
 

EMOM 4 - 1 Eccentric Pullup lower

 
C
 

2RFT
2km Row
30 Bodyweight Back Squats

PREVIOUS 31.05.16
 
A
 

1 RM clean - squat or power

 
B
 

3RFT
50 Cal row
15 HSPU
50 Double Unders

 
C
 

10 Turkish Getups AHAP

PREVIOUS 24.05.16
 
A
 

1 leg Deadlift 5RM

 
B
 

Good morning 5RM

 
C
 

21-15-9
Deadlift 100/70kg
HSPU

PREVIOUS 27.04.17
 
A
 

Deadlift 10RM
4 working sets only

 
B
 

30 Cal Row
100m Sprint
100m Farmers Carry 32/24kg
30 Deadlift 120/72.5kg
100m Farmers Carry
100m Sprint

PREVIOUS 06.10.16
 
A
 

5RFT
15 OHS
Run 400m

 
B
 

OHS 3RM

 
C
 

Tabata Hanging L-sit

Fear is what stops you... Courage is what keeps you going
- Unknown
PREVIOUS 14.07.16
 
A
 

Deadlift 10RM

 
B
 

5RFT
10 deadlifts 120/80kg
500m row

Fear is what stops you... Courage is what keeps you going
- Unknown
PREVIOUS 06.07.16
 
A
 

Sumo Deadlift 5RM

 
B
 

Hip Thrusts 5x12

 
C
 

Fight Gone Bad

PREVIOUS 28.06.16
 
A
 

*All 5 min caps on running clock
1K Row
5RFT 10 Pushup 10 Air Squat
50 Pullups
"50 Box Jumps 30"/24"
3RFT 15 KB Swings 24/16kg 15 Situps
15 Wall Walks
1km Run
*use time remaining in 5 mins to rest for next 5 min period

PREVIOUS 21.06.16
 
A
 

Thurster 1RM from rack

 
B
 

Mini Kalsu
100 Thrusters 40/30kg
EMOM 5 Burpees
* must start the first minute with 5 burpees

 
C
 

1km recovery row 

PREVIOUS 13.06.16
 
A
 

Bulgarian Split Lunge 2 RM each leg

 
B
 

For time:
15 Squat Clean 70/50kg
30 TTB
30 Box Jumps
15 Muscle Ups
30 Push Press 60/40kg
30 Double UNders
15 Thrusters 60/40kg
30 Pullups
30m OH Walking Lunge with 20/15kg plate

PREVIOUS 06.06.16
 
A
 

Hang Power Clean 3-3-3-3-3
*5 working sets only

 
B
 

E30S 1 Slow Nordic 

 
C
 

30 Hang Power Clean 60/40kg
30 Box Jump Overs
30 Overhead Lunge 25/15kg
30 HSPU
*20 min cap

PREVIOUS 30.05.16
 
A
 

Overhead Squat 4 reps
EMOM 6 mins
@ 80% 1RM

 
B
 

3RFT
18 TTB
12 Overhead Squat 40/30kg
6 Muscle Ups

 
C
 

100 Hollow Rocks

PREVIOUS 23.05.16
 
A
 

EMOM 5
5 Clusters @ 70% of 1RM Front Squat

 
B
 

3 rounds
15 Thursters 40/30kg
12 Burpee over bar

 
C
 

2 lengths of spiderman
plates pushes with 5kg plates

 
D
 

10 x 100m Row intevals
1:1 work:rest

PREVIOUS 26.04.17
 
A
 

Push Press
6RM

 

 
B
 

For time
25 Shoulder Press
400m run
25 Push Press
400 run
25 Push Jerk
400 run
60/40kg

PREVIOUS 05.10.16
 
A
 

Deadlift 3RM

 
B
 

On a 30 min running clock
3RFT
15 Deadlifts 100/70kg
500m Row


On 10 mins: 4RFT
12 Push Press 60/40kg
250m Row


On 20 mins: 5RFT
10 Power Snatch 40/30kg
125m Row

PREVIOUS 13.07.16
 
A
 

Power Clean 4RM

 
B
 

Badger
3RFT
30 Squat Cleans 40/30kg
30 Pullups
800m Run

30 min cap

PREVIOUS 04.07.16
 
A
 

3RM Front Squat
 

 
B
 

5RM Back Squat

 
C
 

12 min AMRAP
Run 200m
10 Wall Ball
20 KB Swings 24/16kg
10 Wall Ball

Pain is weakness leaving the body
- US Marine Corps
PREVIOUS 27.06.16
 
A
 

Overhead Squat 8RM

 
B
 

15min AMRAP
10 OHS 40/30kg
15 HSPU
60 Double Unders

PREVIOUS 20.06.16
 
A
 

Strict Press 3RM

 
B
 

3 rounds for max reps
Floor Press @ Bodyweight
Pullups
Rest as required between sets

 
C
 

Nordics x 10

Pain is weakness leaving the body
- US Marine Corps
PREVIOUS 10.06.16
 
A
 

Beep Test

 
B
 

30 Overhead Squats 60/40kg
30 Chest to BAr Pullups
30 Toes to Bar
90 Double Unders

PREVIOUS 03.06.16
 
A
 

Floor Press
Max @ 0.75 BW
Max @ 0.50 BW
Max @ 0.25 BW

 
B
 

Mini Nicole
10 min amrap
200m run
Max pullups

 
C
 

Gun Show

PREVIOUS 27.05.16
 
A
 

5 Press, 7 Push Press, 9 Push Jerk
5 sets incrementing weights

 
B
 

Holy Trinity
12-9-6
Power Snatch
Overhead Squat
Thurster
60/40kg

PREVIOUS 13.05.16
 
A
 

Thruster 1RM

 
B
 

21 Thrusters 42.5/30kg
3 Rope Climbs
15 Thrusters
2 Rope Climbs
9 Thrusters
1 Rope climb

Fear is what stops you... Courage is what keeps you going
- Unknown
PREVIOUS 25.04.17
 
A
 

2 rounds of:-

200m run
16 kettlebell swings (24/16kg)
16 pull-ups
16 front squats (50/30kg)
200m run
14 kettlebell swings (24/16kg)
14 pull-ups
14 front squats (50/30kg)
200m run
12 kettlebell swings (24/16kg)
12 pull-ups
12 front squats (50/30kg)

Fear is what stops you... Courage is what keeps you going
- Unknown
PREVIOUS 04.10.16
 
A
 

Box Step Ups 2RM

 
B
 

As far as you can in 7 mins
10 Wall Walks
20 TTB
30 STO 50/35kg
40 Box Jumps
50 Double Unders
40 Box Jumps
30 STO 50/35kg
20 TTB
10 Wall Walks

 
C
 

7 mins
Start again from where you finished part B

PREVIOUS 12.07.16
 
A
 

3 position Snatch technique

 
B
 

2 Power snatch EMOM 10

 
C
 

Randy

 
D
 

50 partner sync TTB/KTE

PREVIOUS 01.07.16
 
A
 

Shoulder press
3 sets 10-12 reps

 
B
 

For time:
500m row
50 GTO 50/35kg
40 Pullups
30 HOG Push-ups
20 TTB
800m run

 
C
 

30 OH sit-ups 25/20kg

PREVIOUS 24.06.16
 
A
 

Front Squat 3RM
(in the hole 2 secs)

 
B
 

10-9-8-7-6-5-4-3-2-1
Wall Ball
Driveway Run
Toe to Bar

Fear is what stops you... Courage is what keeps you going
- Unknown
PREVIOUS 16.06.16
 
A
 

EMOM Front Squat 5 reps
5 mins 80/55kg

 
B
 

3 Rounds
300m Row
50 Double Unders
25 TTB

Fear is what stops you... Courage is what keeps you going
- Unknown
PREVIOUS 09.06.16
 
A
 

Box Step Up 6 Reps Each Leg

 
B
 

EMOM 5 - 10 GHD Situps

 
C
 

3 rounds
5 Power Cleans 60/40kg
10 Front Squats
15 Shoulder to Overhead
20 Strict Pushup

PREVIOUS 02.06.16
 
A
 

Push Press 5RM

 
B
 

20 Min AMRAP
400m Run
15 Thrusters 45/30
10 TTB
200m Run
15 Push Press 45/30
10 Box Jumps 30/24

PREVIOUS 26.05.16
 
A
 

3x30 Ring Rows

 
B
 

3-5 rounds

20 Pullups 

30 pushups

40 situps

50 squats

PREVIOUS 12.05.16
 
A
 

E2M Snatches - 10-8-6-4-2

 
B
 

1000m Row
30m HS Walk/15 HSPU
10 Overhead Squat 60/40kg
500m Row
30 Burpee Box Jumps
5 Overhead Squats 60/40kg

PREVIOUS 24.04.17
 
A
 

Bear Complex

 
B
 

In Partners
EMOM 12 mins
1. 10 C & J 70/50kg
2. 25 Cal Row
3. 2 Rope Climbs
4. 4 TGU AHAP

 
C
 

5 min ABS

Fear is what stops you... Courage is what keeps you going
- Unknown
PREVIOUS 18.07.16
 
A
 

Romanian Deadlift 3RM

 
B
 

3RFT
12 Deadlift 
9 HSPU
6 TGU
Run 400m

 
C
 

400m partner carry

PREVIOUS 11.07.16
 
A
 

Bulgarian Split Lunge
3 reps each leg

 
B
 

EMOM for 20 mins
20 Double Unders
Even mins 3 Power Clean 80/60kg
Odd mins 1 Rope climb
* unbroken doubles if possible

 
C
 

20 glute ham raises 

Fear is what stops you... Courage is what keeps you going
- Unknown
PREVIOUS 30.06.16
 
A
 

Weighted Box Stepups
5 reps each leg

 
B
 

5 rounds with 3 min time cap
200m Run
10 KB Swings
Max Double Unders in time
remaining

 
C
 

10 Nordic Drops

Fear is what stops you... Courage is what keeps you going
- Unknown
PREVIOUS 23.06.16
 
A
 

Good mornings 5x10

 
B
 

1K run
21-15-9
Power Clean 60/40
Push Press

PREVIOUS 15.06.16
 
A
 

Snatch Grip Deadlift 5x3

 
B
 

9-6-3
Deadlift 85% 1RM
Strict Press 85% 1RM

 
C
 

15-12-9
Calorie Row
Burpee Box Jumps

PREVIOUS 08.06.16
 
A
 

Hip Thrusts 10-12-14-12-10

 
B
 

30 Strict Elevated Ring Rows

 
C
 

Bent Over Row 8-8-8-8-8

 
D
 

War Pig
12-9-6
Deadlift 150/100kg
10 Sec Band Sprint
Chest to Bar Pullup

PREVIOUS 01.06.16
 
A
 

Bulgarian Split Lunge
2 reps each leg

 
B
 

Partner Karen
Partner Grace
Partner Isabel
Partner 2km Row

 
C
 

20 Glute Ham Raises on GHD

Fear is what stops you... Courage is what keeps you going
- Unknown
PREVIOUS 25.05.16
 
A
 

Hang Power + Hang Snatch + Snatch + 2 OHS

 
B
 

EMOM 20
1. Power Snatch 70/50kg
2. 10 Bar Facing Burpees
3. 15 TTB
4 20 Double Unders

PREVIOUS 11.05.16
 
A
 

Box Step Downs 4RM

 
B
 

3 rounds
400m Run
40 GHD/Situps
7 Deadlift @ Heavy

 
C
 

5x150m Row

Work: Rest 1:1

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