Strength
Back squat
5/3/1 75% 85% 95%
For time
5 Rounds For time
20 Kettlebell swing 32/24
30 wall ball
Olympic Lifting
OHS
1-1-1-1-1
Category: Daily WOD
Saturday WOD
Metcon
Cindy
5 pull up
10 push up
15 air squats
Strength
8min to find a
1 RM Power Snatch
Friday WOD
Metcon
For time
Row 750m
100 double unders
50 Kettlebell swing 32/24
50 wall ball
Thursday WOD
Strength
Deadlift
3×3 70%, 80%, 90%+
Metcon
2 rounds For time
3 power clean T&G 50/35
20 pull up
6 power clean 50/35
15 chest to bar pull up
9 power clean 50/35
10 bar muscle up
*5 lateral bar burpee if break power clean
Olympic Lifting
Overhead squat
3-3-3-3-3
Wednesday WOD
Strength
Back squat
3×3 70%, 80%, 90%+
Metcon
AMRAP 15min
400m run
20m walking lunge
5m HS Walk
Olympic Lifting
3 position Snatch
1-1-1-1-1
Tuesday WOD
Strength
Bench press
3×3 70%, 80%, 90%+
Strict Press
3×3 70%, 80%, 90%+
EMOTM 10min
8 Thruster 42.5/30
ME sit up
Olympic Lifting
3 position clean 1-1-1-1-1
8am MONDAY – Public Holiday WOD
Public Holiday 8am Only
Partner WOD
AMRAP
400m run
10 deadlift 60/40
10 air squats
10 pull up
400m run
20 deadlift
20 air squats
20 pull up
400m run
30 deadlift
30 air squats
30 pull up
….continues
Partner Workout
Share reps and run together. Continue adding 10 reps after each round
Saturday WOD
26min AMRAP
The shoulder burner
400m Overhead plate carry 20/10
40 squats (plate at chest)
20 OH plate lunge
10 burpee onto plate
Friday – Member of the Month The BASH
Member of the Month
The BASH
30min AMRAP
100m pinch carry 10/5
4 strict pull up
6 push up deficit on plate
8 hang power clean 50/35
Thursday 27th WOD
Strength
Back squat
3×5 65%, 75%, 85%+rep
Metcon
For Time
Buy in 100 Double under
then
3 Rounds For time
25 front squat 42.5/30
40 sit up
Olympic lifting
Overhead squat
4 sec decent + 3 sec pause
5-5-5-5-5
Wednesday WOD
Fight gone bad style
Metcon
3 Rounds 1min per station
Knee to elbow
box jump 20/20
Row calories
Thruster 20/15
Assault bike calories
wall ball squat clean
HSPU
1min rest
*score = total reps
Olympic Lifting
1 power clean + 2 hang squat clean + 2 front squat
1-1-1-1-1
Tuesday WOD
Strength
Deadlift
3×5 65%, 75%, 85%+rep
Super set
Strict pull up
5×5
Metcon
10min AMRAP
5 power snatch 40/30
10 lateral bar burpee
Olympic Lifting
3 position snatch + 2 OH squats
1-1-1-1-1
