For time
Block run 1.2km
5 deadlift 100/70
10 wall ball 10/6
Block run
10 deadlift 100/70
20 wall ball 10/6
Block run
15 deadlift 100/70
30 wall ball 10/6
Block run
20 deadlift 100/70
40 wall ball 10/6
Block run
25 deadlift 100/70
50 wall ball 10/6
Category: Daily WOD
Friday WOD Bear complex
Strength
Bear complex
7-7-7-7-7
Thursday WOD
Strength
Bench press
3×5 65%, 75%, 85%+rep
Metcon 14min AMRAP
200m Kettlebell farmers carry 24/16
10 double Kettlebell front rack squat 24/16
20 Kettlebell push up (push up on kettlebell)
Olympic lifting
Grace
30 clean and jerk for time
Wednesday WOD at CrossFit Coorparoo
Technique/strength WOD
Kipping/Butter fly pull up/5×5 strict pull up
Metcon
20min AMRAP
9 squat clean 45/30
12 HSPU
15 Pull up
Olympic Lifting
DT
5 rounds for time of:
12 Deadlifts, 70/50
9 Hang Power Cleans,
6 Push Jerks
Tuesday WOD
Strength
Deadlift
3×5 65%, 75%, 85%+rep
Metcon
For Time
30-25-20-15-10
Kettlebell swing 24/16
Toes to bar
Double unders
Olympic Lifting
Squat clean
5-5-5-5-5
Monday WOD at CFC
Strength
Back squat
3×5 65%, 75%, 85%+rep
Super super set
ME push up
3xME
Score + Total push up
Metcon
7Min AMRAP
1 Thruster 50/35
1 Burpee
2 Thruster 50/35
2 Burpee
3 Thruster 50/35
3 Burpee
continue….
Finisher
Hollow rock
5 rounds
20sec/work/rest
Olympic Lifting
Isabel
30 snatch for time
Member of the month WOD MENA
Partner WOD
30min AMRAP
-Partner 1 completes
800m run
-Partner 2 completes AMRAP of:
15 box jump 24/20
12 Dumbell hang clean and jerk 22.5/15
*change once partner returns from run
Friday WOD
Strength
Bench press
3×5 40%, 50%, 60%
Metcon 16min AMRAP
30 Wall ball 10/6
20 Toe to bar
15 burpee
Thursday WOD
Strength / Technique
Squat snatch + hang snatch
1-1-1-1-1
Metcon
25-20-15-10
Deadlift 70/50
Pull up
Olympic Lifting
Snatch T&G
5-5-5-5-5
Wednesday WOD
Technique HSPU
Strength
Back Squat
3×5 40%, 50%, 60%
Metcon
For time
40 air squat
30 Kettlebell swing 32/24
20 HSPU
Olympic Lifting
OHS
5-5-5-5-5
Tuesday WOD start of deload week
Strength
Turkish Get Up
2 x 5
Strength
5 x 5
Strict pull up
Metcon
5 Rounds
30 Double under
6 power clean 60/40
Olympic Lifting
Clean T&G
5-5-5-5-5
Easter Saturday 7:30am
30min AMRAP
400m run
20 Kettlebell swing 24/16
10 HSPU
3 rope climb 14ft
