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WOD - Tuesday 14th May 2019

14/5/2019

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A) Clean - Power or Full
Find Your 1RM
18min

B) 10min AMRAP
5 Deadlifts 100/70kg
15 Russian KB Swings 24/16kg
25 Double Unders 

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WOD - Monday 13th May 2019

13/5/2019

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Masters League WOD 19.2
Online qualifierers

5 RFT
15 Box Jumps 24/20"
12 Push Press 50/35kg
9 T2B

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WOD - Wednesday 8th May 2019

8/5/2019

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Masters League 19.1

12min AMRAP

12 Bar facing Burpees
9 Power Snatches 50/35kg
6 Bar Muscle Ups (hero)

Scaling :
Warrior: 40/30kg, Pull Ups
​Soldier : 35/25kg, Ring Rows

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WOD - Tuesday 7th May 2019

7/5/2019

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A) Back Squats
Build to a heavy 3 Reps 
15min

B) 15min AMRAP of
50m KB Farmers Carry 24/16kg
20 KB Russian Twists 24/16kg
15 KB Swings 24/16kg
10 KB OH ALt Lunges 24/16kg

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WOD - Monday 6th May 2019

6/5/2019

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MHQ 19.2
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WOD - Saturday 4th May 2019

4/5/2019

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20min AMRAP
In pairs - YGIG

3 Box Push Ups / Push Ups / HSPU*
5 Ring Rows / Pull Ups / C2BPU*
7 Sit Ups / JKSU / GHD*
9 Box Step Ups / Box Jumps 20"/ Box Jumps 30"*
11 Air Squats / Jump Squats / DB Front Squat*

*Choose your level based on ability




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WOD - Friday 3rd May 2019

3/5/2019

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A)EMOM x 10min
2 x Power Snatches T&G
(use 1st 4 min to build to 70% of your 1RM)

B) 3RFT
400m Run
25 R.KB Swings 32/24kg
15 K2E

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WOD - Thursday 2nd May 2019

2/5/2019

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A) Front Squats
E90sec x 8 Rounds
Build to a heavy 5 Rep Set

B) 5 Max Effort Intervals of 
2 min Work / 2 min Rest
Air Bike 35/25 Cals
record your interval times 
Cap 2 min

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WOD - Wednesday 1st May 2019

1/5/2019

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20min AMRAP

3 Deadlifts 120/85kg
6 Pull Ups
12 Sit Ups
24 Double Unders

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WOD - Tuesday 30th April 2019

30/4/2019

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A) Back Squats
E90sec x 10 Rounds
Build to a heavy 5 Reps

B) Complete for time
30 - 20 - 10 Reps
Pistol Squats Alternating
10 - 20 - 30
HSPU

Cap 15min

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WOD - Monday 29th April 2019

29/4/2019

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A) EMOM x 12min
2 Power Cleans T&G
(Use 1st 4mins to build to 70% of your 1RM)

B) 12min AMRAP
1 Rope Ascent
5 SDLHP 50/35kg
10 T2B

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WOD - Saturday 27th April 2019

27/4/2019

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30min Partner AMRAP

Alternating movements
5 Deadlifts 100/70kg
10 OH Lunges 15/10kg
20 Russian Twists 15/10kg

EMOM do 3 Burpees
(workout starts with 3 burpees)


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when the WOD's so god you jut gotta dance.
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WOD - Friday 26th April 2019

26/4/2019

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A) Push Press
Build to a heavy 5 Rep Set
9 mins

B) Reduce Push Press weight by 10% and
perform another
4 sets x 5 reps
9mins

C) Every 5 minutes x 3 rounds perform
200m Run
20 T2B
20 KB Swings 24/16kg
20 Sit Ups

Complete the round then rest for remaining time until next 5 minute round commences.
Each movement should take you no longer than 1 minute to complete


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WOD - Thursday 25th April 2019 - ANZAC DAY

25/4/2019

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ANZAC DAY

HERO WOD 'SHER'

3/4 BW Clean (Full Squat)
10-9-8-7-6-5-4-3-2-1

Burpee Chin (Dead Hang)
20-18-16-14-12-10-8-6-4-2

Double Unders 
30-27-24-21-18-15-12-9-6-3-

60min Cap

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The workout was designed to honour Greg’s Sher's hard working, determined spirit.Greg, short in stature but large in heart, had a few bio-mechanical advantages/disadvantages and this punish of a WOD seeks to play on that fact. 3/4 Bodyweight cleans tend to favour the short and stout (Greg), Burpee chins those with greater reach (not Greg). The chins remind us of Greg’s ability, even as a short ass with the winds against him, to continually keep pace and exceed expectations. We suggest finding a really high bar – Greg would have loved it. Double-unders are a thrown in to test one’s finer motor skills under duress, those able to keep calm normally finish them unbroken, get a bit worked up and they can be torturous. Greg was excellent at keeping a game face and this movement rewards those able to pace themselves.
The peculiar reduction in numbers each round, 1-2-3 respectively pays homage to Greg’s proud Jewish heritage and ability to be calculated even when exhausted. It is common for the more careless to loose count and re-do rounds, the ever diligent Greg would have had no trouble here.
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WOD - Wednesday 24th April 2019

24/4/2019

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A) Back Squats
Build to a heavy 3 Rep Set

16 min

B) 21 - 18 - 15 - 12 - 9 RFT
DB Snatches 22/15kg
200m Run

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WOD - Tuesday 23rd April 2019

23/4/2019

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A) 10 RFQ
5 Strict Pull Ups
5 Strict HSPU

Then
B) 10 RFQ
5 BB Bent Rows
5 Bar Dips

Cap 35min

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WOD - Monday 22nd April 2019

22/4/2019

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EMOM x 32min

1. Air Bike Cals
2. T2B
3. OH Lunges 15/10kg
4. KB Swings

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WOD - Saturday 20th April 2019

20/4/2019

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Easter Friday Partner WOD

40min Eggstravaganza AMEggsAP

Eggs get drawn from the bunny hopper at random
With one person working at a time complete the task related to the colour of the egg

Pink Eggs = 10 S2O 40/30kg
Red Eggs = 20 Burpees
Golden Eggs = 30 Wall Bals 9/6kg
Green Eggs = 40 Sit Ups

Perform 20 DU each with your partner after completing your eggsercise.

​Total your eggs and reps

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WOD - Friday 19th April 2019

19/4/2019

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Partner WOD - YGIG

Buy in 
80 Cal Bike (alt every 10 cal)

Then alternating movements

Complete 20 rounds of:

5 Pull Ups or chins
5 Power Cleans 60/40kg
10 Box Jump Overs pr Step over with 5kg

Then cash out 
80 Cals Rower (alt every 10)

​45min cap

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WOD - Thursday 18th April 2019

18/4/2019

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EMOM x 24min

1. Front Squat x 5 Reps
2. GHD's 10-15 Reps
3. Push Ups 10-15 Reps

*Choose loads, reps and scale movements accordingly

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WOD - Tuesday 16th April 2019

16/4/2019

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A) Bench Press
Build to a heavy
3 Rep Set
15min CAP

B) 15min AMRAP
3 Strict Pull Ups
6 S2O 50/35kg
9 T2B

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WOD - Monday 15th April 2019

15/4/2019

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MHQ 19.1
20min Cap

Part A (for time)
25 Power Clean
10 Wall Ball
20 Power Clean
20 Wall Ball
15 Power Clean
30 Wall Ball
10 Power Clean
40 Wall Ball

5 Power Clean
50 Wall Ball

In remaining time....
Max weight
1RM Hang Clean



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WOD - Saturday 13th April 2019

13/4/2019

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Third wheel V2.6

Working in Teams of 3
25min AMRAP Alt Movements

2 Rope Ascents
6 Push Press 50/35kg
10 Burpees

3rd Athlete completes
20 cals on rower

​Record total Rounds and Cals

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WOD - Friday 12th April 2019

12/4/2019

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A) Power Snatch
Find a Heavy 1RM
16min

B) 12min AMRAP
12 Power Cleans 40/30kg
12 Box Jumps 24/20"
12 Sit Ups

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WOD - Thursday 11th April 2019

11/4/2019

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30 - 25 - 20 - 15 - 10 - 5

Wall Balls
Ring Push Ups
OH Lunges 20/15kg

* Run 200m after completing each round

Time Cap 35min

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