SATURDAY PARTNER WOD

In Pairs for time:
10 Rope climbs
100 Front rack alternating lunges (60/40kg)
100 DU's (partner holds bar in deadlift top position)
80 Shoulder to overhead (60/40kg)
80 DU's
60 Front rack alternating lunges (60/40kg)
60 DU's (partner holds bar in deadlift top position)
40 Shoulder to overhead (60/40kg)
40 DU's
20 Front rack alternating lunges (60/40kg)
20 DU's
10 Rope climbs

Finisher - REST 2 mins
200m Partner sled push (110/70kg)
 

WOD

Press
3 @ 70, 3 @ 80, 3+ @ 90%

Front squat
3,3,3,3

AMRAP in 10
21 wall ball
100m mb carry
21 abmat

WOD

Skills:
Odds - HS hold (chest to wall) 20-30 sec
Evens - L-hang 20-30 sec
x 8

For total time:
Run 1600 
Rest 3 min
Run 1200
Rest 2 min
Run 800
Rest 1 min 
Run 400

Competitiors WOD
Skills:
Odds - free stand handstand (20-30 sec)
Evens - L-hang to skin the cat (2-3 reps)
x 8

Conditioning:
Regionals event 6 chipper

WOD

Deadlift
3 @ 70%, 3 @80%, 3+ @90%

Hang power snatch
3, 3, 3, 3

Conditioning:
4 rounds for total reps 
1 min Alternating KB snatch @ 24/16kg
1 min T2B
1 min rest

WOD 

1) 500m Row for time

2) AMRAP in 17 minutes
100m Farmers walk
30 Pullups
1 min Plank

WOD

Back squat 
3 @ 70%, 3 @ 80%, 3+ @ 90%

Thruster 
3,3,3,3

Conditioning:
4 rounds for total reps 
1 min thruster @ 50/35kg
1 min DB step overs @ 17.5/12.5kg
1 min rest

1st birthday WOD

In teams of 4 for time:

Hold 20kg off floor the entire WOD- penalty= team 200m
...
1. Pairs relay- 6 x 200m (team of 4)
3 x 200 per pair

2. 150 Deadlifts (110/70kg)
1 person works at a time

3. 90 Burpee box jump overs 

4. 5 rounds per team member
5 pullups/5 wall balls

5. 6 x 100m partner carry

Brawners, thanks for your support over the last year,
you guys have made the box what it is today. Everything over the last year has
been beyond our greatest expectations and makes what we do a great privilege. 

Thanks again legends!!

WOD 
 
1) Press
5 @ 65, 5 @ 75, 5+ @ 85%

2a) 8 kb floor press...
2b) 12
db renegade row
x 3

AMRAP 10
15 pushups
30 double
unders

WOD

Accessories/skill
12 - 16 alternating pistol
8 - 10 Partner GHR
X 3
 
Conditioning:
'Death by' continium - Perform as long as possible, moving to next movement at following rep count when reach failure
OHS @ 40/30kg
Front squat @ 40/30kg
Air squat

Competitor/ skill WOD
hang snatch (full)
12 Mins Find heavy single

Regional event 3
'nasty girls v2'
3 rounds
50 pistols
7 muscle up
10 hang power clean @ 80/52.5kg

WOD

Strength:
Deadlift
5 @ 65%, 5 @ 75%, 5+ @ 85%

A1) Hang power clean x 4
A2) Strict pullups/ring rows

Conditioning:
AMRAP in 8 minutes
3+ Power clean (70/45)
3+ Box jump overs

Each round increases by 3, ie. 3, 6, 9, 12, 15