BigW

WOD 15-05-2018

WOD

A. Kettlebell Complex W’Up
(KB Halo, Good Morning, Cleans, Squats, etc.)

B. For time:
– 10 Burpees
– 10 KB Squats 24/16kg
– 100 Mtr Run
– 20 Burpees
– 20 KB Squats
– 200 Mtr Run
– 30 Burpees
– 30 KB Squats 
– 300 Mtr Run
– 40 Burpees
– 40 KB Squats 
– 400 Mtr Run

wallballs

WOD 14-05-2018

WOD

A. WallClimbers
3|5|’60

B. Accumulate 2 Min.: Free (Wall) Handstand Hold

C. For time:
– 15 Push Presses 3/4BWkg
– 5 Rope Climbs 5mtr
– 12 Push Presses
– 4 Rope Climbs
– 9 Push Presses
– 3 Rope Climbs
– 6 Push Presses
– 2 Rope Climbs
– 3 Push Presses
– 1 Rope Climb

stuk

WOD 13-05-2018

WOD

A. 400 Mtr Bearhug Sandbag Carry
(EMOM of 5 Burpees)

B. Toes to Bar vs Double Unders
2-4, 4-8, 6-16, 8-32, 10-64, etc.
If you’ve to break up, or can’t hang on you’re done!

C. BuddyWOD – You Go, I Go:
24 Min. EMOM of: Sled Drag anyhow!
– Odd Min.: Bud1
– Even Min.: Bud2
Max. Effort for 50 sec, 10 sec to change.
Male: 85kg / Female: 60kg

Note: Bring your speed rope along!

liftoff

WOD 12-05-2018

WOD

A. Snatch Practice

B. Snatch Waves 
3 Sets of 6 Waves

The waves are getting intense as the weights go up, 
but all the hard work continues to transfer those strength gains into big lifts!

CoachMark

WOD 11-05-2018

WOD

A. Movement Prep WOD

B. Tabata of Burpees
’90 Sec. Rest 

C. For reps & time:
– 2Km Row
5 Min. Rest
– 5 Min. AMRAP of: Ground to Overhead 60/40kg

stuk

WOD 10-05-2018

WOD

A. Mobility & Movement Standards WOD

B. HeroWOD – “PAT”
6 Rounds of:
– 25 Pull Ups
– 15 Mtr Frontrack Lunges 35/25kg
– 25 Push Ups
– 15 Mtr Frontrack Lunges 35/25kg

If you’ve an amour vest of 20lbs, wear it!

BigW

WOD 09-05-2018

WOD

A. Mobility & Movement Standards WOD

B. Benchmark – “The BearComplex”
7 Sets of the following sequence:
– 1 Power Clean
– 1 Front Squat
– 1 Push Press
– 1 Back Squat
– 1 Push Press
(Then down to a touch and go to start the next Power Clean)

5 Rounds with resting as needed between rounds to load up!
The goal is to work up to max load on the 5th round! 
Score is max. weight used for your 5th unbroken round!

Perry_Line_HSPU

WOD 08-05-2018

WOD

A. Wall Climbers
3|5|’60

B. Handstand Balance Practice
(Around the Box, Shoulder Taps, etc.)

C. Handstand Walk for distance!
(Handstand Walk Parkour + Walking Backwards)

D. *21*15*9* of:
– Kcal Row
– Burpees

Ilse2

WOD 07-05-2018

WOD

A. Bar Muscle Up Practice

B. Movement Prep Squat Clean

C. For time:
– 150 Single Unders
– 20 Bar Muscle Ups
– 10 Squat Cleans 60/40kg
– 150 Single Unders
– 15 Bar Muscle Ups
– 15 Squat Cleans
– 10 Bar Muscle Ups
– 20 Squat Cleans
– 150 Single Unders

Time Cap: 25 Min.

Note: Bring your speed rope along!

funtogether

WOD 06-05-2018

WOD

A. Kettlebell Movement Prep WOD

B. BuddyWOD – You Go, I Go:
150 Kettlebell Push Jerks for time:
– Bud1: Starts with 10 Burpees
– Bud2: ME of KB Push Jerks (2x 24/16kg)

Note: Kettlebells can’t touch the ground and need to be handed over to your buddy!