Saturday

OTMEM 10: 20m Bear Crawl

Then-

Half Cindy:

AMRAP 10

5 x pull-ups 

10 x push-ups

15 x Squats

Friday

Partner WOD:

2 RFT:

200m
25 x Thrusters (40/30)
200m
25 x KB Swings
200m
25 x Burpee box step overs

Both team members complete full run or set as they progress through the cycle.
E.g: Partner A completes 200m, then partner B completes 200m. Then Parter A completes 25 x thrusters, then Partner B completes 25 x thrusters etc.

Thursday

AMRAP 17:

Buy in: 800m

Then in remaining time complete AMRAP of:

7 x Toes to Bar

10 x Dead Lifts (100/75)

17 x HR Push ups

Wednesday

For Time:

50 x Wall Balls
100 x Double Unders
400m
40 x Wall Balls
80 x Double Unders
400m
30 x Wall Balls
60 x Double Unders
400m

Tuesday

For Time:

21 x Front Squats (60/45)

200M

21x HSPU

200M

Repeat with sets of 15 and 9

Monday

AMRAP 20 Mins:

3 x Clean & Jerk (60/45)

6 x Burpee box jumps

9 x Pull ups

Saturday

Isabel

30 x Snatches for time (60/45)

Friday

Partner WOD:

In pairs, complete the following, 

1 x person working at a time:

AFAP 20 minutes:

50 x WallBalls

200m

50 x KB SDHP 

200m

50 x Deadlifts (100/75)

200m

50 x Burpee Box Jumps

200m

50 x OH Walking Lunges (20/10)

200m

200m = 1 x person completes 100m whilst partner rests, then swaps, relay style. 

Start again from the beginning If you complete entire cycle within the allocated time.

Thursday

10 mins choose your own 1RM

Then:

OTMEM 10

5 x Toes to Bar

7 x Burpee Bar touches

Max Double Unders

Record total Double Unders

Wednesday

AMRAP 20

200m
7 x Push Jerk (60/45)
14 x Box Jumps (24/20)

Tuesday

Buy In: 400M

21/15/9

OH Squats (50/40)

Pull ups

KB Swings (24/16) 

Cash Out: 400M

Monday

"The Chief"

AMRAP 3 Minutes

3 x Power Cleans (60/40)
6 x Push Ups
9 x Squats

Repeat for 5 cycles with 1 minute rest in between. Record total full rounds.

Saturday

For Time

100 x Thrusters (30/20)

OTMEM: 1 x Wall Walk

Friday

Partner WOD: AMRAP 26 

Partner A runs one 400M Sprint

Partner B does AMRAP Power Cleans + Jerks (60/40) until A gets back.

Switch and repeat. (score is reps of  power clean and jerks) (Each person only runs once and C and J’s once)

Partner A runs 400 M

Partner B does AMRAP Back squats (60/40) until A returns.

Switch and repeat.

Again, each person only runs once and squats once. Each back squat = 1 pt

Partner A runs 400 M

Partner B does AMRAP WallBalls

Switch and repeat.

1 Wallball = 1 pt

Partner A runs 400 M

Partner B does AMRAP Burpees

Switch and repeat.

1 burpee = 1 pt

If above is completed in less than 26 minutes, start over and continute until 26 minute cap.

Thursday

For Time:

400m Buy In

10,9,8,7,6,5,4,3,2,1

Dead Lifts (90/ 70kg)
Pull ups
Ring Dips

400m Cash Out

Wednesday

5 RFT

200m

10 x Box Jumps
20 x Wall Balls
30 x Double Unders

Tuesday

10 minutes: work to 1rm Jerk

21/15/9

Shoulder to Overhead (60/45)

Pull-ups 

Monday

OTMEM 10:

1 x Snatch Complex (60/45)

(Snatch grip Dead Lift, Power Snatch, Hang Power Snatch, Overhead Squat or Squat Snatch)

Then:

As far as possible 7 minutes

3,6,9,12,15 etc

Burpee Bar Touch

Toes to Bar

Saturday

For Time:

Row 750m
50 x O/H Squats (20kg)
40 x Pushups
30 x Toes to Bar
20 x Burpee Box Jumps (24/20)
10 x Wall Walks

Friday

Gallagher & McDonald

Partner WOD

2 RFT

200m run
16 kettlebell swings (24/16kg)
16 pull-ups
16 front squats (50/30kg)
200m run
14 kettlebell swings (24/16kg)
14 pull-ups
14 front squats (50/30kg)
200m run
12 kettlebell swings (24/16kg)
12 pull-ups
12 front squats (50/30kg)

Thursday

15 x Minutes Mobility & Stretching
15 x Minutes work to 1RM Back, Front or OH Squat

Then:

OTMEM 14:

Option A:
Odds - 3 x Squats at 75% Above 1RM
Evens - 20 x Double Unders

Option B:
Odds - 3 x Muscle ups (Ring or Bar) or 5 x Strict Pull ups
Evens - 20 Double Unders

Wednesday

Australian Hero Games WOD 2:

BAIRD

600m run buy in, 2min CAP – on the 2min mark the 1st round in the AMRAP commences. Run under 2mins do extra pull ups, Run over 2mins AMRepsAP the remaining 1min or over 3mins move to the next minute of movements.


then into

3 Rounds AMRepsAP

1 min Pull-Ups
1min Deadlifts 90kg/70kg
1 min Lateral Burpees
1 min rest (rounds 1 and 2 only)

Tuesday

For Time:

21/15/9
KB Swings (24/16)
HR Pushup w/- KB Touch

Run 800m

21/15/9
Pullups
Hang Power Snatch (40/30)

Run 400m

Monday

Australian Hero Games WOD 1

"WOOD"

5 RFT 29 Minute cut-off

400m
10 x Box Jumps
10 x SDHP (40/30)
10 x Thrusters (40/30)
1 min rest

Saturday

21/15/9

Pull-ups

Push-ups

400m