WOD 02112015

Pick your poison. There are two options for todays workout. The first relies on some solid competence in the clean to drive the adaptation we are after here so if you have a solid clean above your bodyweight then select a challenging weight up to 110/80kg and work through option 1 at a quick but controlled pace. Option 2 allows us to work a bit lighter and get a little more volume in. Both are hard and both will be fun, ask the coaches for guidance if you are not sure which way to go.



Skill Work on Hollow Body, positioning on bar then bar taps and Toes To Bar drills.


12 Min AMRAP

Option 1 (If you have over bodyweight clean for guys or 3/4 BW for girls)

1 Squat clean 110/80kg

2 Muscle Ups

3 Deadlifts 110/80kg


Option 2

5 Cleans 60/40kg

6 CTB Pull Ups

7 Deadlifts 60/40kg





Extra Credit

3 rounds NFT

20 second freestanding handstand hold into a ME handstand walk for distance. Start Handstand hold on wall with face toward the wall if you cannot hold a freestanding handstand.

WOD 311015

Saturday grunt WOD. Just get through it and focus when moving back to the Box Jumps with tired legs and hips, no shin scrapes today!


25 box jump overs 24/20

50 Oh walking Lunges 20/15kg

25 TTB

50 Box Jump Overs 24/20

25 TTB

50 OH walking Plate lunges 20/15

25 Box Jump Overs 24/20


build to a heavy clean from hip using blocks. rest as needed, no misses

build to a heavy snatch from hip using blocks, no misses

Extra Credit

Saturday afternoon wipe out. (60 minute cap)

10 rounds

5 power cleans 70/50kg

1 rope climb

run 800

WOD 301015

Pause front squats are extremely rewarding not just for your legs but also for your back and entire midline. The 5 second pause means a lighter load but I want you to ensure you are in the bottom for 5 whole seconds, today this is more important then a bigger squat number being posted. Position, Position, Position. Then we hit some movements that will add strength in the upper body. We also get some unilateral work with the pistols so even if you need a band or low rings to help, today will be the day you do pistols in a WOD.



Pause front squat 3-3-3 with 5 second pause


3 rounds for time of;

14 Weighted Pistol 24/16kg

14 Strict HSPU

14 Strict Pull Ups



Deficit Deadlift (stand on 2 plates stacked on each other) Ensure neutral spine is maintained or reduce the deficit.

Extra Credit

3 rounds

20 v-ups

30 sec plank

30 sec bridge left

30 sec bridge right

WOD 291015

One of my favourite Barbell complex’s. Donny Shankle does this with 200kg but I want you to focus on moving really well as the load increases then grit your teeth and work hard for the 5 heavy sets.




Shankle complex

1 Deadlift

3 Hang clean pulls

1 Hang clean

2 jerks


Play time with kegs

WOD 281015

Grab a buddy and hit this WOD- the rounds changeover quickly, so be ready to tag your buddy and jump in for your turn.

In Pairs
15 min AMRAP
7 Wall Balls
7 Burpee Box Jumps 24/20″



3 reps of; (one rep is 1 of each lift, reset overtime the bar touches the ground)

1 Snatch Pull with shrug

1 Snatch High Pull

1 Snatch

Extra Credit

10 minute AMRAP

5 wall walks

10 Box Jumps 30/24

15 KBS 24/16 Left

15 KBS 24/16  Right

WOD 271015

Baby got back! Glute ham raises are one of those movements that look easy but are extremely difficult without some solid strength in the behind muscles, glutes and hamstrings. Don’t fall into the trap of a bent hip with these, the harder you work with a better position the more strength you will get. 5 sprint rounds to get your sweat on for the main WOD, go hard on your first round and do not vary +/- 5 seconds per round.



3 x 8-10 GHR


5 rounds for time of;

row 500m

50 DU

rest 1:1


3 rounds

3 Push Press

3 Push Jerk

3 Split Jerks

Extra Credit

Back Squat


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WOD 261015

Upside down Miss Jane, we are starting the week with some gymnast skillz. We then move into a games workout from 2012 combining it all weightlifting gymnastics and monostructural movements. This is a really fun workout so jump in and have some fun with this one while learning a new take on the old snatcharoo.



Skill Work

Freestanding Head stand and Headstand pressing into handstand.


3 rounds for time of;

8 Split snatches 52.5/35kg

7 Bar Muscle Ups

Run 400m



3 reps of; (one rep is 1 of each lift, reset everytime the bar touches the ground)

1 Clean Pull with shrug

1 Clean High Pull

1 Clean

Extra Credit

3 rounds ME Wall Balls no resting in catch.

row 250m

Rest as needed between rounds