Teams of 2 Males or Females

(A) Partnered Free Standing Handstands

(B) 6 Rounds 3 Heavy Thrusters, Max D/U, 2 Front Squats, 1/2 Gasser

Scoring-Max D/U

*Athlete A performs 3 thrusters then Athlete B performs 3 thrusters. Athlete A performs max D/U then Athlete B. The athlete that performs the least amount of double unders starts the front squats. They both perform a half gasser together but the athlete that finishes 2nd starts the thrusters.

(C) Tabata Hollow Holds/Rocks

Teams of 2 Males or Females

Mobility WOD- Tight Adductors can Make your Knees Roll In on the Squat

(A) EMOTM for 6mins 4 Pump Rope Climbs 15/12ft

(B) EMOTM for 6 mins 6 Cleans 100/70kg

(C) EMOTM for 6 mins 6 Snatch 60/38kg

(D) E2MOT2M for 6mins 6 400m Runs

Scoring-Best of 102 (24Ropes,36Clean,36Snatch,6Run)

*Athlete A & B partition rope climbs, cleans & snatches as needed but both run at the same time.

Teams of 2 vs Teams of 2

(A) Mobilize

(B) 20min AMRAP
Buddy Carry 200m
10 Partner Med Ball Sit Ups
10 KB Swings 24kg/16kg
10 Partner Pushups

Scoring-Team with the most rounds after 20mins

*Athletes A&B buddy carry 200m whilst Athletes C&D complete AMRAP. When Athletes A&B return from run they start on with their own AMRAP

(B) Deadlifts 5-5-5

Individual

Mobility WOD-Tight Ankles=Bad Squatting

(A) BACK SQUAT 20 Rep
(Notes: If you completed all 20 reps last week, add 2.5kg this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 2.5kg

(B) 5 Sets Touch and Go Power Clean & Jerk x 5 reps “Grace” speed, but build in weight over the course of the five sets. Goal is to determine how much you can handle in touch and go rhythm.
& to Handle MORE Than You Used On 4/6/2012

(C) Coaches Choice
3-5 Min Burner or Mobilise where needed

Gymnastic WOD-Pistol with Roll

Individual

(A) Pistol Squat (10min)
Work on OHS Bar Pistols or Work Progressions on Standard Pistols

(B) 3 x Push Jerk + 1 x Split Jerk THEN IN BETWEEN SETS Perform 5 x Strict Pullups + MAX Effort Kipping Pullups Strict Pullups are unbroken, then straight to Kipping.

(C) 3 Rnds of Every 2:30 perform
400m run + 15 KB Swing 24/16

Scoring-Rest Periods after run and kb swings

Teams of 2 Males & Females

(A) Mobility WOD-Skin the Cat Prep for Overhead Lifting

(B) Strength Ladder 10-8-6-4-2-1 Deadlift, Power Clean, Push press. Set bar at same weight for all 3 movements and add weight each rep scheme, ex. 10 DL, 10 PC, 10 PP @ 40kg add 50kg for 8 DL, 8 PC, 8 PP add weight, etc Final weight on bar is what goes on board

(C) Complete 4 rounds each on the minute of 4 KB Snatch 32/24kg 1 x Suicide run.

Scoring-Total working Time for the 8 Rounds

*On the first minute Athlete A does 4 alternating KB Snatch then a 10,20,30m suicide run. At the 2nd minute Athlete B does the same until both Athletes complete 4 rounds.

Individual

(A) Back Squat 20RM (Add 2.5kg from last time)

(B) 4Rnds “Burner”
15 WB
12 BJ 24, 20
9 TTB

Individual

(A) Mobility WOD-Improve your position in the High Hang Snatch

(B) Work up to 1 rm Full Snatch in 15min Then back it down to 70% and perform a double EMOTM for 7 minutes.

(C) 3 Rounds Unbroken 30 KB swings, 20 pull ups, 10 ring dips

Scoring-Unbroken Movements 6 opportunitys

(D) 1x max plank hold.

Individual

(A) Mobility WOD-PNF Hamstring

(B) Good Mornings 3-3-3-3 Heavier then last time

(C) Deadlifts 10-8-6-4-2 All reps touch and go, your rest is the time it takes to re-load your bar, write up your next attempt and lift

(D) Chief on Steroids 5 x 3min Rounds with 1 min rest 3 Power Cleans 90/60kg, 6 Chest Slapping Pushups, 9 Jumping Squats

Teams of 2 Males or Females

(A) Mobility WOD-Fixing the Front Rack Position

(B) Front Squat 3-3-3-3-3
*Pause in bottom of FS for 3sec

(C) 10 Rnds of 30, 20 or 10 Unbroken Double Unders then MAX Effort Unbroken Thrusters 70/45kg. If you are incomplete with your DU on any round, move straight to Thrusters & make up missed reps in Burpees at end.

Scoring-Max Thrusters

*Athelte A performs Double Unders then Max Rep Thrusters immediatley followed by Athlete B until 5 rounds are completed for each athlete.

(D) Gymnastic WOD- 5 x 10's Front lever Hold, 4 x 10's L-sit hold

Individual

(A) Mobility WOD-Overhead Wrist Dysfunction

(B) Full Snatch (12min)
*Take 12min to Build to a Heavy Single
**THEN Take 75% of that & perform 2reps every 20sec with 10sec Rest for 12 rounds (Think Tabata)

(C) One Round Not For Time
15 Handstand Pushups
15 Strict Pullups
15 Handstand Pushups

(D) 5 x 100m Sprints on the minute

Individual

(A) Mobility WOD-Squat Cycle 3

(B) Back Squat 20RM-Use 20.5kg less then 5RM if you know it or aim to increase from your 20RM back squat last week

(C) 3 Rounds 10KB Snatch 1/2 Gasser 10TTB then a 5min transition into 4 rounds 10WB, 10 Box Jumps, 10KB Swings

Scoring-For Time

Team vs Team

(A) Mobility WOD-Better Pulling for Deadlifts

(B) 5 Rounds-3 Rope Climbs, Max Deadlifts 120/90kg, 200m Buddy Carry

Scoring-Max Deadlifts

* Team A start with rope climbs and perform 2 reps per team member whilst Team B perform Max Deadlifts. When team A finish rope climbs both teams swap and then complete a 200m Buddy Carry. When all teams are back round 2 starts.

(C) Gymnastic WOD- 4 x 20 Hold body rocks, 4 x 6 Dragon Flags (any scale), 3 x 3 Strict Ball ups

Teams of 2 Males or Females

(A) Mobility WOD- Thrusters & Pullups

(B) 15min to Find 1RM Squat Clean Thruster then 5min Transition into 

(C) 8min Amrap 7 Squat Cleans 60/40kg, 7 Chest slapping Pushups

Max Rep Pullups in 4mins, Max Rep Burpee in 2mins, Max Rep Double Unders in 4mins

Scoring-Total Reps

* Athletes A&B partition all movements as needed to maximise reps for the team

(D) Gymnastic WOD- Planche Holds 4 x 10secs any hold

Teams of 2

(A) Mobility WOD- Nerve Gliding

(B) Snatch Balance 2-2-2 Med Load.

(C) EMOTM for 6min (0-6) 3x Thrusters 50/35kg then EMOTM for 6min (6-12) 3x Full Snatch 50/35 THEN AT THE 12min MARK 20 x OHS - 50/35, 1/2 Gasser 8 x OHS 1/2 Gasser 6 x OHS 1/2 Gasser 4 x OHS 1/2 Gasser 2 x OHS

Scoring-For Time + 30second penalty for any missed lifts or Dumping in the OHS

(D) Gymnastic WOD- Bridge Up Forward & Backward Rolls

Teams of 2 Males or Females

(A) Mobility WOD- Jerk Overhead Mobility

(B) Teams of - 40 Deadlifts 60/40kg, 60 Box Jumps 24/20", 40 Hang Squat Cleans, 60 KB Swings 24/16kg, 40 Push Jerks, 60 Pullups

Scoring- For Time (30sec time penalty if bar drops in cleans or jerks)

*Athletes A and B partition reps as needed

(C) Become a better Athlete

Individual

(A) Mobility WOD- Handstand PushUp or Jerk Mobility

(B) Skills Hang Power Snatch/Kipping Dip

(C) EMOTM-20mins 4 Hang Power Snatch 60/40kg 1st Minute 6 Dips 2nd Minute etc

(D) Gymnastic WOD-Kipping Dip

Teams of 2 Males or Females

(A) Mobility WOD- Squat Cycle 2

(B) Goodmornings 3x3 Medium Load then Back Squat 20rep Max (2attempts) *Recommend first working set be 50-60% 1rm

(C) Teams of 2-EMOTM 10mins 5 Partner Deadlifts 200/140kg 20 Burpees

Scoring- Max Successful rounds out of 10

(D) Gymnastic WOD- 5 Rounds 7 Pistols with Roll+14 Ring Pushups

Individual

(A) Mobility WOD-Landing Mechanics & Super Frog

(B)  Five sets of:
Touch and Go Power Clean & Jerk x 5 reps
“Grace” speed, but build in weight over the course of the five sets. Goal is to determine how much you can handle in touch and go rhythm.

(C) Individually 

3 Rounds
Run 200m with Med Ball
Max Wall Ball 10/9ft
then immediately followed by
Tabata TTB

Scoring-Max Rep wall balls + Tabata TTB

(D) (Optional)

Rower Intervals
60sec On 60sec Off
50sec On 50sec Off
40sec On 40sec Off
30sec On 30sec Off
20sec On 20sec Off
10sec On 10sec Off

Individual

(A) Mobility WOD- Snatch Prep

(B) Snatch 1RM
THEN Within 5 Lifts
Clean & Jerk 1RM

(C) Double Tabata
(Alternate movements for 16 Rnds)
Banded Pushups + Banded Hover

(D) Gymnastic WOD-10-1 L-Sit Pullups & Dumbell Inverted Cross