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WOD - Tuesday 31st October 2017

31/10/2017

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A) Double Under Progressions
Calf and Core Strengthening

B) Benchmark Girl Annie
50 - 40 - 30 - 20 - 10 RFT
Double Unders
Sit Ups

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WOD - Monday 30th October 2017

30/10/2017

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A) Snatch
3 Reps x 5 Work Sets

Build to a moderately heavy weight with good form and then maintain for 5 work sets

B) Complete for time
20 Push Ups
25 Deadlifts 60/40kg
20 Push Ups
20 Deadlifts 80/55kg
20 Push Ups
15 Deadlifts 100/70kg
20 Push Ups
10 Deadlifts 120/85kg

​15min Time Cap
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Saturday 28th October 2017

29/10/2017

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Another Amazing Comp day as over 110 Athletes battled it out at Prepare For Anarchy
More details and podium finishers can be found here
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WOD - Friday 27th October 2017

27/10/2017

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On a continuously running clock complete the following

Run 1600m
Rest 4mins
Run 1200m
Rest 3min
Run 800m 
Rest 2min
Run 400m
Rest 1min
Run 200m

Record your overall time

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WOD - Thursday 26th October 2017

26/10/2017

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A) Split Jerk or Push Jerk
2 Reps E90sec x 7 sets

Increasing Load

B) 15min AMRAP
5 Push Press 60/40kg
10 Back Squats 60/40kg
15 KBS 24/16kg

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WOD - Wednesday 25th October 2017

25/10/2017

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10 RFT

3 T&G Power Cleans 
10 Unbroken T2B

Rest Long enough to do each set unbroken
If you break up Reps do 3 burpees before continuing

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WOD - Tuesday 24th October 2017

24/10/2017

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A) Butterfly Kipping Pull Up Progressions

B) 15min AMRAP
5 Pull Ups
10 FR Lunges 50/35kg
15 Wall Balls 9/6kg

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WOD - Monday 23rd October 2017

23/10/2017

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Complete for time

50 Double Unders
21 Deadlifts 100/70kg
21 HSPU
50 Double Unders
15 Deadlifts 100/70kg
15 HSPU
50 Double Unders
9 Deadlifts 100/70kg
9 HSPU
50 Double Unders

20min cap

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WOD - Saturday 21st October 2017

21/10/2017

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Working in Pairs

Share the load to complete as many rounds as possible in A) B) C)

A) 0.00-12.00
Buy in = 400m Run, then
AMRAP
5 Pull Ups or Chin Ups
5 Bar Dips
Alternate rounds with your partner

12.00-14.00 Rest Break

B) 14.00-26.00
Buy In = 400m Run, then
AMRAP
10 T2B
10 Wall Balls 9/6kg
Alternate rounds with your partner

26.00-28.00 Rest Break

C) 28.00-30.00
Buy in= 400m Run, then
AMRAP
8 Push Press 40/30kg
10 FR Lunges 40/30kg
​Alternate rounds with your partner

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WOD - Friday 20th October 2017

20/10/2017

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A) Snatch Singles
E90sec x 5 Sets
Work up to a moderately heavy single then
E90sec x 5
continue at that load with no misses

B) 5min AMRAP
5 Power Snatch 50/35kg
10 Box Jump Overs 24/20"


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WOD - Thursday 19th October 2017

19/10/2017

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Complete for time

50, 40, 30, 20, 10 Air Squat

5, 10, 15, 20, 25  HSPU

50, 40, 30, 20, 10 Sit Ups

25min Cap
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WOD - Wednesday 18th October 2017

18/10/2017

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20min AMRAP of

1 Deadlift 100/70kg
5 Strict Chins
25 Double Unders

Add 1 extra Deadlift 100/70kg to each successive round


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WOD - Tuesday 17th October 2017

17/10/2017

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Complete for time

200m Run
5 S2O 60/40kg
200m Run
10 S2O
200m Run
15 S2O
200m Run
20 S2O
5 Bench Press 60/40kg
200m Run
10 Bench Press 
200m run
15 Bench Press
200m Run
20 Bench Press

25min cap

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WOD - Monday 16th October 2017

16/10/2017

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A) Front Squats
3 Reps E90sec x 7sets
Increasing Load

B) Complete for time
50 Pull Ups
40 Wall Balls
30 T2B
20 Squat Cleans 50/35
10 BMU

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WOD - Saturday 14th October 2017

14/10/2017

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30min AMRAP

In teams of 3 Rotate through 3 stations
Only 1 person working at each station

1. Cals Bike
2. 40m Farmer Carry 32/24kg KB
3. Wall Balls 9/6kg

​*EMOM = 3 Burpees

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WOD - Friday 13th October 2017

13/10/2017

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13 RFT
1st round complete
1 Power Clean 60/40kg
1 Box Jump 30/24"
1 T2B

2nd round complete
2 unbroken power cleans
2 Box Jumps
2 unbroken T2B

3rd round complete
3 unbroken power cleans
3 Box Jumps
3 Unbroken T2B

etc
etc

13th round complete
13 unbroken power cleans
13 Box Jumps
13 Unbroken T2B

*If you have to break up the Power Cleans or T2B perform 13 Double Unders as a penalty before continuing

30min Cap

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WOD - Thursday 12th October 2017

12/10/2017

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A) Back Squat
5 Reps E90sec x 7 Sets
Increasing Load

B) 3 RFT
15 Thrusters 40/30kg
15 Ring Push Ups

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WOD - Wednesday 11th October 2017

11/10/2017

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EMOM x 24mins

1st min = 5-10 Power Snatch 50/35kg
2nd min = 8-12 GHD Sit Ups
3rd min = 10-15 Bar Curls 35/25kg

*Must be Max Unbroken Reps
*Capped at 30sec per movement

* If you have to break then stop and get ready for the next movement.

* Record the lowest reps per each movement

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WOD - Tuesday 10th October 2017

10/10/2017

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Steve's Birthday WOD

Within a 37min cap complete

37 Burpees
37 Sit Ups
37 Pull Ups
37 Bar Dips
37 S2O 40/30kg
37 OHS 40/30kg
37 Back Rack Lunges 40/30kg
37 HSPU
37 Wall Balls 9/6kg

*Run 200m upon completion of each movement

*In the time remaining ME Rope Climbs

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WOD - Monday 9th October 2017

9/10/2017

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A) Cleans
3 Reps E90sec x 7 Sets
Increasing Load

B) 21 - 15 - 9 RFT
Deadlifts 100/70kg
Box Jump Overs 24/20"

Buy in 100 Double Unders

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WOD - Saturday 7th October 2017

7/10/2017

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Bathurst Weekend WOD

You and Your Co-driver are to complete

1000 Reps for time

10 Rounds x 10 Movements x 10 Reps

10 Squats
10 Push Ups
10 Sit Ups
10 Pull Ups
10 Burpees
10 Back Rack Lunges 40/30kg
10 Power Cleans 40/30kg
10 S2O 40/30kg
10 Bent Over Rows 40/30kg
10 Close Grip Bench Press 40/30kg

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WOD - Friday 6th October 2017

6/10/2017

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20min Partner AMRAP

10 Cals Bike
10 T2B
10 Pistol Squats

Alt movements with your partner

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WOD - Thursday 5th October 2017

5/10/2017

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A) Snatch
E90sec
3 Reps x 7 Sets

Start with an empty barbell, increase load each E90sec

B) 21 - 15 - 9 RFT
Deadlifts 100/70kg
​S2O 60/40kg

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WOD - Wednesday 4th October 2017

4/10/2017

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40 Burpee Box Jump Overs 24/20"
400m Run
40 Russian KB Swings 32/24kg
400m Run
40 GHD Sit Ups
400m Run
40 Cals Air Bike

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WOD - Tuesday 3rd October 2017

3/10/2017

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A) Pull Up Progressions
​-Kipping technique and progression
15 min

B) 20min Cap
2 - 4 - 6 - 8 - 10 - 12 - 14 - 16 - 18 - 20 Reps Kipping Pull Ups

20 - 18 - 16 - 14 - 12 - 10 - 8 - 6 - 4 - 2 Reps Wall Balls 9/6kg

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