Monday Pool WOD In MF Triplets 2 * 200m relay 100 Push Ups 4 * 100m relay 200 squats 8* 50m relay 50 pool muscle ups * One swims One performs movement One rests Continuous clock Comment times below...
Friday 6 Round For Time 200m row 10 burpees 200m row 20 thrusters (15/20kg) 200m row 10KB swings (16/24kg) Rest 2 minutes *As soon as Athlete A has completed their first row Athlete B starts. Athlete C does the same and so on until all 6 athletes are working Aim is not to get caught by...
Monday Part A AMRAP 4 Pull Ups Rest 90 seconds AMRAP 3 Pull Ups Rest 60 seconds AMRAP 2 Pull Ups Rest 30 seconds AMRAP 1 Pull Ups *Working in 2s Swap in when needed Working on synchronisation For Time 12 - 100m sprints (5/10kg plate) 100 Burpees over plate 200 GTOH 300 OH Lunges 12 – 100m...
Friday For Time 25 Power Cleans (60/40) Rest 2 mins 25 Power Snatches (40/20) Rest 2 mins 17 Deadlifts (130/80) 11 Muscle Ups 1992m Row *Complete Individually Average times out between 6 Scale as needed...
Part A AMRAP 4 TTB Rest 90 seconds AMRAP 3 TTB Rest 60 seconds AMRAP 2 TTB Rest 30 seconds AMRAP 1 TTB *Working in 2s Swap in when needed Working on synchronisation Part B 3 Rounds for Time 50 HSPU (Working In 3) 50 Box Jump Overs 50 Ring Dips 50 Air Squats 50 Push Ups 50 Lunges * Teams of 6 Swap in when needed Movements are performed...
Friday 3 Rounds for Time 2 minutes MF pairs (30/40kg) Syncro push press 2 minutes MF pairs Syncro burpees to target 2 minutes MF pairs Syncro box jump over’s 2 minutes MF pairs Double Unders Rest 2 minutes * Working in pairs Move onto next exercise straight away Combined reps from all three pairs Scale if needed. Part B OMEM 10 Hand...
Monday Part A AMRAP 4 Rope climbs Rest 90 seconds AMRAP 3 Rope climbs Rest 60 seconds AMRAP 2 Rope climbs Rest 30 seconds AMRAP 1 Rope climbs *Working in 2s Swap in when needed Working on synchronisation Part B AMRAP 18 2 athletes cal row 2 athletes KB Hold 2 athletes Synchro Pull Ups * Athletes can...
Friday 10 minutes to find a Max Team Total 1 Rep Max Hang Snatch Rest 5 minutes 10 minutes to find a Max Team Total 1 Rep Max Power Snatch Rest 5 minutes 10 minutes to find a Max Team Total 1 Rep Max Squat Snatch * Female bar and Male...
Part A AMRAP 4 HSPU Rest 90 seconds AMRAP 3 HSPU Rest 60 seconds AMRAP 2 HSPU Rest 30 seconds AMRAP 1 HSPU *Working in 2s Swap in when needed Working on synchronisation Part B AMRAP 24 20m Handstand Walk (Assisted 40m) 20m Atlas Stone Carry (50/30kg) 20m Farmer carry 20m (32/24kg) Max Effort Cal Assault Bike *Male...
Friday First Pair completes (MF): 21-15-9 HSPU Deadlift Second Pair completes: 21-15-9 Thrusters Pull Ups Third Pair completes: 21-15-9 Power Cleans TTB *In Teams OF 6 MF Pairs Decide which pair will complete each one Synchronized reps Tag next pair to start next couplet Comment total time below...