Endurance WOD
Gym doors open from 6:40am first heats start at 7am
For time:
65 Assualt Airdyne (Calories)s
75 Row Calories
100 Burpees
150 Wall Balls Run,
2 km
Category: Daily WOD
Wednesday WOD
Strength
Bench press
5/3/1 75%, 85%, 95%+rep
Metcon
21, 15, 9
Hang power snatch 35/25
pull up
lateral bar burpee
Olympic Lifting
OHS
1-1-1-1-1
Tuesday WOD
Strength
Deadlift
5/3/1 75%, 85%, 95%+rep
Metcon
3 Rounds For time
30 Hang power clean 45/30
20 Thruster
Finisher (3min CAP)
100 sits for time
Olympic Lifting
Snatch
1-1-1-1-1
Friday WOD
Metcon
AMRAP 8min
10 Power snatch 35/25
30 Double under
Rest 2 min
AMRAP 6min
15 push press 35/25
10 toe to bar
@ 16min
8min to find 1 1RM deadlift
Gym Closed Public Holiday
5km Run
Saturday Chipper
SATURDAY CHIPPER
For time
1.6km run
50 burpee
50 wall ball
50 walking lunge (5×10)
10 rope climb 14ft
400m run wall ball carry
Friday WOD
Technique/Skills
Bar muscle up
3×5 strict chest to bar pull up
10min AMRAP
3 bar muscle up
10 power snatch 35/25
Finisher
Team Row
ME calories 10min
Thursday WOD
Strength
Back Squat
3×3 70%, 80%, 90%+rep
Metcon
50, 40, 30, 20, 10
Sit up
Double under
wall ball
5:30pm
Mobility/ROM WOD
Wednesday WOD
Strength
Deadlift
3×3 70%, 80%, 90%+
Metcon
3 rounds for time
20 hang power clean 45/30
15 burpee
10 HSPU
Olympic Lifting
3 position clean 1-1-1-1-1
ANZAC DAY HERO WOD ”GALLAGHER & McDONALD”
ANZAC DAY
”GALLAGHER & McDONALD”
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)
Monday WOD
Strength
Strict press
3×3 70%, 80%, 90%+
Metcon
20min AMRAP
200m pinch carry 10/5
20m walking lunge
2 rope climb
Olympic Lifting
3 position Snatch
1-1-1-1-1
Saturday WOD
Metcon
5 Rounds
Bench press Max reps
80/60
Deadlift Max reps
120/85
28min to complete rest as needed between rounds. Score is max reps
