Until further notice, we’re adopting the no posting of WODs model…most likely just through the winter when it’s so easy to cherry pick! So….how will you prepare for the WOD?! Get a WOD bag and bring it every time…here’s what it may contain:
Strength/skill
OHS – with stick – x 10
with bar only x 10
then off rack 5 x 3 increasing in weight
WOD
buy in – 800m run -
THEN:
7 Rounds
3 x strict pull ups
6 x Wall balls
9 x Z sits
buy out – 800m run
Strength/Skill
Rope Climbs and Box jump work
WOD
16mins AS MANY REPS AS POSS
Ground to overhead 40/30
EMOM = 5 x burpees
Strength/Skill
Clean pulls (from hang) (shrug) only = 5 x 5 at 50%1rm
Squat cleans @ same weight 3×3
WOD
2 x 7min AMRAPS with 2min rest between to change weight
6 x Deadlifts 70/50
6 x Lateral Burpee hops
6 x Sit ups
REST AND INCREASE WEIGHT
4 x DL 100/70
4 x Lateral burpee hops
4 x Sit ups
Strength/Skills
Power Snatch
5 x 3 – Snatch Pull at light weight then:
5 x 3 - increasing weight to heaviest set of 3
WOD
10.9.8.7.6.5.4.3.2.1
Shoulder to Overhead 40/30
Front Rack lunges
T2b
16 min Cut off
Skills
Gymnastics, core and ring work.
WOD
5RFT
12 x 1 arm kb thrusters 24/16
6 x burpee box jumps 24/20
3 x Wall climbs
100m run
18min cut off
Extra Credit – in remaining time - for form, as many alternating TGU’s as possible 24/16
Book in for the 5:30pm WOD and join in the ‘Angry Dragon’ Challenge afterwards 
Skill
8min 100m Sprint EMOM
WOD
3RFT
400m run
rest 1min – COMPULSORY
then:
10 x burpees
10 x Snatch 40/30
10 x OHS
18min cut off
Strength
5mins to work to 50-70% 1rm Clean – then 5 x 5 Hang Clean with rest between sets.
WOD
‘Annie’
50.40.30.20.10
DU’s
Sit ups
15min cut off
**Extra Credit – in remaining time – As many reps as possible – Wall Balls 9/6
Strength
Push Jerk from the rack – in groups of similar ability - 6 x 3 to work to heaviest set of 3 with good form
WOD
‘PairsWOD!’
6RFT
2 x Junkyard dogs
10 x Partner DL (RX = 1.5 x combined bodyweight)
20 x Box Jumps (one works at a time)
100m Partner carry (any partner, but must alternate for at least ONE of the 6 rounds)
20min cut off
Skills
Upside downey stuff and walking on your hands and cool stuff like that…
WOD
14min AMRAP
20 x DU’s (60 x singles)
20 x Airsquats
100m run
5m handstand walk to finish (don’t (20 x shoulder touches on box for scaled option)