WOD - Today

Every 30s for 8 mins 
1 Power Snatch 
 
 

Ghost Gone Bad

 
3 rounds for total reps. 60s per station
 
Wall Balls
SDHP 24/16kg KB
Double Unders 
Push Press 35/25kg  Barbell 
Row - Cals
Rest 

WOD Archive

16/10/19

E2MOM 10
3 x Deadlift 
 

AMRAP 4 
10 KB Swings 32/24
10 T2B
10 HR Push Ups 
 
4 mins rest 
 
AMRAP 4 
10 Plate GTOH
10 Plate Burpees 
10 Air Squats 
 
4 mins Rest
 
AMRAP 4
10 DB SA Snatch 22.5/15kg
5 Box Jumps 30/24 inch 

15/10/19

Leg Day 

 
EMOM 10 
1 x Cluster 
 

Pairs AMRAP 22
 
800m run together 
30 Thrusters 50/35kg
20 BMU / C2B
30 FR Lunges 50/35kg
 
 
 
 
 

14/10/19

Monday Fun Day 

 
EMOM 40
 
  1. 5-10 Strict HSPU
  2. 5-10 Strict Ring Pull Ups
  3. 3 x Power Clean + 3 x Front Squats**
  4. Max Cals 60s
  5. Rest 
 
** add 1 rep each round 
Eg. Round 2. 4 x PC + 4 x FS
22.5/15kg DB’s x2

10/10/19

 

EMOM 10
1. 3 x Banded Deadlit (use green power band under feet)
2. 3 x Strict C2B 
 
 
Pairs AMRAP 16 YGIG 
(P1 completes a whole round before P2 goes) 
 
1 x Deadlift 80/50kg 
2 x Bar Hop Burpees 
3 x Wall Ball 
 
*add 1 rep every round 
 
 
 
Finisher 
350m row for time 

09/10/19

EMOM 10 
1 Clean + Jerk
 
Gwen 
15, 12, 9 clean and jerk - at max weight 
 

12 min cap 
All rounds must be unbroken, no regrip at floor and no dumping the bar 
All rounds must be same weight 
Rest as needed between sets 
 
Finisher 
3 rounds 
Run 400m
16 SA DB Clean and Jerks 22.5/15kg
 
*8:50 cut off

08/10/19

Partner Tuesday with a twist 

 
A
E 2.5 MOM 17.5 
15 KBS 24/16
20s L-Sit or Knee Tuck - Paralettes 
15/12 Cals 
 
B
E 2.5 MOM  17.5 
32 Double Unders  
20s Hollow Hold 
16 SA DB Snatch 22.5/15kg 

07/10/19

Monday Fun Day 


A
EMOM 10
1. 8 x DB Bench Press + 12 Push Ups 
2. 10 x False Grip Ring Rows 
 
B
EMOM 10
1. 8 x BBJ 24/20 inches 
2. 16 x KB Rev Step Lunge (8 EL) 
 
C
EMOM 10
1. 15/12 Cals 
2. 8 Sit Stand Slam 

04/10/19

FMU 


EMOM 10
1 x Power Snatch + 1 x Snatch Balance 
 
 
 
4 rounds for time*
 
10 Power Snatch 60/40kg
6 Bar MU’s / C2B
Run 300m 
 
*14 min cut off 
 
 
For time**
20 Burpees
40 Walll Balls 
20 Burpees 
 
** 5:20 cut off 
 

03/10/19

 

 
Teams of 4*
Max weight for 1RM Deadlift Each 
10 min cap 
 
EVERY 5 mins for 25mins (5 rounds) 
Complete for time 
12 DB Push Press 22.5/15kg 
10 Ring Rows 
8 BBJ 
6 OH Step Lunges 20/15kg Plate (6 each leg)
4 Squat + Plate Push 20/15kg 
 
 
*score is combined weight 

02/10/19

EMOM 10

1 x Squat Clean + 1 x Pause* Front Squat 
 
 
 
Pairs AMRAP 22 - Alternate Exercises 
 
14 T2B
10 Back Squats 70/50kg
Run 200m 
 
 
 
 
*pause in the hole for 2 secs 

01/10/19

 

EMOM 12 
1. 3 x Strict HSPU + 3 x Strict Pull Ups 
2. 5 x Static Split Squat + 5s Pause (each leg)
3. 45s Plank 
 
AMRAP 12 
8 HSPU
12 Pull Ups 
16 Goblet Squats 32/24kg 
 

30/09/19

Monday Funday 


EMOM 10 
1. 12 x Double KB Swing 24/16 
2. 8 x High Wall Ball 12/10 feet 
 
B
EMOM 10
1. 6 Push Ups + 6 Slam Ball  max reps 60s 
2. 30s Hollow Rocks 
 
C
AMRAP 8
6 Ring Rows 
6 DB Push Press 22.5/15kg
12 Burpees 
 
 
 

26/09/19

 

EMOM 10
1 x Squat Snatch + 1 x Overhead Squat
 
 
Pairs AMRAP 22 - alternate exercises
 
8 Power Snatch 50/35kg
8 C2B / 4 BMU 
16 Wall Balls 
 

25/09/19

 

EMOM 10
1. 3 Strict Press 
2. 5 SL RDL (E.L)
 
A
1 min ON/OFF X 6 rounds*
5 STOH 70/50kg + max Cals Row/ Bike 
 
B
Every 2 mins for 12 mins**
Run 200m for time 
 
*score is total Cals for the 6 rounds 
** score is slowest time for any 200m 
 
 
 
 

24/09/19

 

 
EMOM 10
1 Power Clean + 1 Hang Squat Clean 
 
 
Pairs AMRAP 24
 
200 Double Unders 
120 Bar Hop Burpees 
80 T2B
40 Squat Cleans 80/60kg 

23/09/19

Monday Funday 

EMOM 35
1. Every 10 s 1 x Strict C2B Pull Up (4 reps)*
2. Every 15s 3 x DB Thrusters (9 reps)**
3. 12/10 Cals best effort 
4. 20 SL V-UP + 20 Toe Touch
5. 10 Plate Push Up + 20 Plate Hops 

20/09/19

 FMU 

 

Every 30s for 6 mins 

1 Deadlift 
 
In pairs**
800m run together 
80   Alt DB Snatch 
160  Wall Balls 
80    SA OH DB Lunges 
Run 800m together 
 
*every 4 mins complete 
12 synchro Burpees 
24 synchro Air Squats 
 
**30 mins cut off 
 
 
100 ab mat for time 
*4:20 cut off 
 
 
 
 
 

19/09/19

 

E2MOM 10
1 x Squat Clean + 4 Front Squats

 

AMRAP 16

9 Hang Power Cleans 70/50kg
9 T2B
Run 200m
12 Hang Power Cleans
12 T2B
Run 300m
15 Hang Power Cleans
15 T2B
Run 400m

18/09/19

 

EMOM 10
1. 3 x Strict Press 
2. 3 x SDHP BB 
*same Barbell, same weight 
 
 
Sharing ‘Jack’
 
Pairs AMRAP 20 - Alternating Exercises
10 Push Press 50/35kg
10 KBS 24/16kg
10 Box Jumps 24/20

17/09/19

Snatch Tuesday 

 
EMOM 10
3 position Snatch 
High Hang 
Hang 
Floor 
 
Pairs AMRAP 18 
 
Run 300m together 
3 rounds each YGIG
7 Power Snatch 50/35kg + 14 Wall Balls 
 
*P1 completes Snatch and Wall balls before 
 P2 goes

16/09/19

Monday Funday 

 
EMOM 10 
1. 3 x Muscle Up Progressions /2 Strict Ring MU
2. 20 Unbroken DU’s + 3 Strcit HSPU 
 
 
EMOM 30 
1. 4 x Ring / Bar Muscle Ups 
2. 40 Unbroken DU’s 
3. 6 x HSPU 3 inch deficit* 
4. 18 x Plate Burpees 
5. Rest 

13/09/19

Macho Mash Up 

EMOM 10 
1 Clean and Jerk
 
‘Macho Man’
EMOM  for as long as possible (20min Max)
3 x Power Cleans
3 x Front Squats
3 x Jerks
#85/60kg 
 
Pairs Death Race 
 
5 rounds for time *7 min cut off 
P1. 15/10 Cals or Run 175m 
P2. 10 Burpees 
 
Alternate and repeat for 5 rounds of each, each.

12/09/19

 

Every 2mins for 32 mins 
 
1. AMRAP 90s 
                 2 BMU / 4 Strict Pull Ups + 
                  6 HR Push Ups + 8 Air Squats 
3. 25/20 Cal Row
5. 16 DB C+Split Jerk (Alternating)22.5/15
7. 200m for time*
 
 
*score is total time for 4x 200m 

11/09/19

WOD 11/09/19

 
Every 30s for 6 mins 
1 x Deadlift 
 
‘Sharing Kelly’
 
5 rounds for time in pairs 
Run 400m (together) 
30 Box Jumps 24/20
30 Wall Balls 
 
25 min cut off 

10/09/19

Under Snatch 

 
EMOM 10
1 x Hang Squat Snatch 
 
AMRAP4
 
30 Double Unders 
4 Squat Snatches 50/35kg
 
Rest 4 mins 
 
AMRAP4
 
30 Double Unders 
6 Power Snatches 50/35kg
 
Rest 4 mins 
 
AMRAP4 
 
30 Double Unders 
8 OH Squats 50/35kg 
 

09/09/19

Monday Funday 

A
EMOM 12
1. 3 x 3 DB Push Press with 5s pause in front rack between 3’s
2. 5 SL RDL each leg 
 
B
EMOM 12
1. Max Cals 
2. Rest 
 
 
C
AMRAP 8 
Cindy’s Big Sister 
8 Ring Rows 
12 HR Push Ups 
16 Jump Goblet Squats 24/16 
*target 10 rds
 
 
 
 

06/09/19

FMU 

EMOM 10 
1 x Cluster 
 
In Pairs for time (18min cut off)
20 Clusters 60/40kg
20 Strict Pull Ups 
Run 800m together 
18 Clusters 60/40kg
18 Strict Pull Ups 
Run 400m together 
16 Clusters 
16 Strict Pull Ups 
Run 200m 
12 Clusters
12 Strict Pull Ups 
Run 1 lap (175m) 
10 Clusters 
10 Strict Pull Ups 
 
For time*
40 Double Unders 
20 T2B
30 Double Unders 
15 T2B
20 Double Unders 
10 T2B
*3:40 cut off 
 
 

05/09/19

A
1. 5 x Floor Press + 10 Push Ups 
2. 5 x SA KB Row + 5s pause (E.A.)
 
B
EMOM 25
1. 14 Plate Sit Ups 20/15kg
2. 16 Alt SA DB Snatch 22.5/15kg
3. 18 Wall Balls 
4. Row - Max Cals in 20 pulls only*
5. Rest 
 
*score is total number of Cals across the 5 rounds 

04/09/19

 


EMOM 12
1. 4-6 Strict HSPU 
2. 8 False Grip Ring Rows 
3. 20s Hollow Hold + 20 Toe Touch 
 
For time*
10-1 reps 
Back Squats 60/40kg
1-10 reps 
HSPU 
 
*7 min cut off 
 
5 mins rest 
 
For time*
3 RFT
10 Front Squats 60/40kg
10 Ring Dips 
 
*5 min cut off 

03/09/19

 

 
EMOM 10
1. 3 x Deadlift 
2. 5 x SA KB Press OH In Split Squat (bottoms up)
 
 
Pairs AMRAP 21
 
40 Deadlifts 80/50kg
40 T2B
20 STOH 80/50kg
20 T2B
Run 400m together 
Take it by the horns