Group Warm Up, Stretch & Mobility * Partner WOD Chipper – in order as fast as possible: 100 Air Squats 80 Box Jumps 24/20′ 100 Wall Balls 20/14lbs 80 Pull Ups 100 Lunges 30/20kg 80 Power Cleans 60/40kg 100 Sit Ups 80 Push Ups 100 DU’s 80 Burpees Only one partner can work at a…
Strength Deadlift 5×3 @70% (Tempo 1 second up 4 seconds down) Sets on clock 0:00, 2:30, 5:00, 7:30, 10:00 * WOD 8min AMRAP 40m KB Farmers Carry 24/16 10 Burpees * PEAK 4 Rounds not for time Max effort Parallete L-sit hold Max effort DB Strict Press (choose a weight that you think you can…
WOD- Partner 18min EMOM 0:00 – 0:30sec Partner 1 Max effort swings 0:30-1:00 Partner 2 Max effort swings 1:00 – 1:30 Partner 1 Max effort HSPU 1:30 – 2:00 Partner 2 Max effort HSPU Repeat for 9 rounds (18min) *Score = teams total reps RX – 32/24kg * ROMWOD * PEAK Every 2min/4 rounds 20…
Strength Back Squat 5×4 @75% of 1rm Sets on clock 0:00, 2:30, 5:00, 7:30, 10:00 * WOD 13min AMRAP 50 Cal Row/ 400m Run 35 T2B 20 OHS 60/42.5kg 5 Ring Muscle Up * PEAK Strength Circuit 4 Rounds not for time 100m Farmers Carry 40/30kg 15 Single Leg KB Deadlift (15 each side) –…
Strength Deadlift 3×3 @80% of 3rm 2×7 @65% of 3rm Sets on clock 0:00, 3:00, 6:00, 9:00, 11:00 * WOD 3rft (CAP 7min) 12 FR Lunge 50/30kg 10 Push Press 50/30kg 8 Box Jump Overs 24/20′ * PEAK 4 Rounds 20 Cal Row 5 Bar MU 10 Front Squats 65/40kg 10 Hang Power Snatch 65/40kg…
WOD 18min AMRAP 40 Hang Squat Clean 40/30kg 80 DU * Core Tabata Hollow Hold Rest 1 Minute Tabata Arch Hold * PEAK Press 5×5 Strict Press @75% of 1RM 5×10 GHD Hip Extension (hold 10kg/5kg plate)
Strength Strict Press 5×3 @70% of 1rm Sets on clock 0:00, 2:30, 5:00, 7:30, 10:00” * WOD – Crossfit Open 11.5 20min AMRAP 5 Power Cleans 65/47.5kg 10 T2B 15 Wall Balls 20/14lbs * PEAK For time 70 Front Rack Lunges 50/35kg every drop = 10 strict handstand push-ups (scale: 15 DB strict press) +…
Strength Deficit Deadlift 7×3 @70% of 3RM Sets on Clock: 0:00, 2:00, 4:00, 6:00, 6:00, 8:00, 10:00 (Deficit= 15kg plate) * WOD 4 Rounds for reps 1 minute HS Walk (1 Metre = 1 rep) 1 minute HR Push Ups 1 minute rest *Scale HS walk to shoulder taps (R+L = 1 rep) * PEAK…
WOD For Distance in 35min (in pairs) Pairs can decide to run 200m, 400m, 600m or 800m and then switch. One partner runs while the other rests. The goal is to cover as much distance as possible as a team in 35min as possible. If one partner is a better runner they should run longer…
Strength Back Squat 1RM (20 mins) Some example warm up %. 5@55%, 4@65%, 3@75%, 2@85%, 1@90-95%, and then singles or max weight from then on. * WOD 5 Rounds for time (CAP 12min) 8 Front Squats 60/42.5kg 6 Bar Facing Burpees 4 KB Snatches R+L 24/16kg (4 Snatches right, 4 Snatches left) * PEAK 4…