APRIL 2019
1 APRIL 2019
SKILL - Power Clean
Technique + 5 x 5 @60%
WOD - 8 Min AMRAP
4 Squat Snatch @60/45k
6 Chest to Bar Pullups
Scaling Options Available
2 APRIL 2019
ACCESSORY - Clean Pulls + Power Clean
3 Sets x 6 Reps @50%
WOD - 21-15-9 For Time
Back Squat @70/50k
HSPU
Scaling Options Available
3 APRIL 2019
SKILL - Power Clean
Technique + 5 x 5 @70%
WOD - 9 Min AMRAP
20 Alt DB Push Press @22.5/15k
40 Double Unders/80 Skips
Scaling Options Available
4 APRIL 2019
ACCESSORY - Cossack Squats, BS Shoulder Dislocates, Light Bar Scarecrow Clean
WOD - 7 Rounds for Time
10 MB Cleans @8/6k
10 Burpees
Scaling Options Available
5 APRIL 2019
SKILL - Power Clean
Technique + 5 x 5 @80%
WOD - 3 Rounds for Time
12 Pistols
9 Bar Facing Burpees
6 Clean & Jerk @65/45k
Scaling Options Available
6 APRIL 2019
ACCESSORY - Front Squats
3 Sets x 6 Reps @80%
Partner WOD - For Time
50 Dedlifts @60/40k
50 Walking Lunges
40 Back Squats @60/40k
40 BF Situps
30 Cleans @60/40k
30 Box Jumps @24/20"
20 OH Lunges @50/35k
20 Thrusters @50/35k
100 Double Unders / 200 Skips
Scaling Options Available
8 APRIL 2019
SKILL - Power Technique
WOD - 3 Rounds for Time
200m Run
12 Burpee Box Jumps @24/20"
9 Power Snatch @60/45
Scaling Options Available
9 APRIL 2019
ACCESSORY - Snatch Pulls + Power Snatch
3 Sets x 6 Reps @50%
WOD - 15 Min AMRAP
8 OH Squats @50/35k
16 Pistols
16 Step Ups
16 Lunges
Scaling Options Available
10 APRIL 2019
SKILL - Power Snatch
5 x 5 @60%
WOD - Dedlift CINDY
7 Rounds for Time
5 Pullups
10 Pushups
15 Air Squats
5 Dedlifts @90/70k
Scaling Options Available
11 APRIL 2019
ACCESSORY - Snatch Grip Push Press, Snatch Grip RDL, Drop Snatch
WOD - 8 Min EMOM
100m Sprint
8 Pullups
Rest 1 Min
6 Burpee
6 Alt DB Snatch @17.5/12.5k
Scaling Options Available
12 APRIL 2019
SKILL - Power Snatch
5 x 5 @70%
WOD - 12 Min AMRAP
15 Snatch @60/45k
15 Toes to Bar
15 Pullups
Scaling Options Available
13 APRIL 2019
ACCESSORY - Tall Snatch, Snatch High Pull
Partner WOD - For Time
800m Run (Together)
50 Hang Snatch @45/30k
60 Ring Dips
70 Box Jumps @24/20"
80 Pistols
800m Run (Together)
Scaling Options Available
15 APRIL 2019
SKILL - Push/Split Jerk Technique
WOD - For Time
15-12-9-6
Burpee Squat Clean @45/30k
400m Run
Scaling Options Available
16 APRIL 2019
SKILL - Push Jerk
5 Sets x 5 Reps @60%
WOD - For Time
200m KB Farmer Carry @24/16k
22 OH Lunges
200m KB Farmer Carry
16 OH Lunges
200m KB Farmer Carry
10 OH Lunges
Then 50 American KB Swings
Scaling Options Available
17 APRIL 2019
SKILL - Split Jerk
5 x 5 @60%
WOD - 18 Min AMRAP
12 Chest to Bar Pullups
80 Double Unders
2 Split Jerk @60/45k
Scaling Options Available
18 APRIL 2019
ACCESSORY - Behind the Neck Split Jerk, Strict Press, Push Press
WOD - 5 Rounds for Time
400m Run
12 HSPU
21 KB Swings @24/16k
Scaling Options Available
19 APRIL 2019
GOOD FRIDAY
Partner WOD - JESUS
14 Rounds for Time
10 Dedlifts @45/30k
10 Squat Cleans
10 Push Press
At Rounds 3, 7, 9 - 15m Walking Lunge with Bar on Back
*Represents 14 Stations of the Cross & the 3 Times Jesus Fell to the Ground
Scaling Options Available
20 APRIL 2019
Teams of 4 WOD
Each Team Member Broad Jumps 20m to Eggs, Chooses an Egg and Broad Jumps Back to Team.
20 Min AMRAP of
4 Movements and Reps
Scaling Options Available
22 APRIL 2019
STRENGTH - Power Clean 3RM (20 Mins)
WOD - HELEN - 3 Rounds for Time
400m Run
21 KB Swings @24/16k
12 Pullups
Scaling Options Available
23 APRIL 2019
STRENGTH - Front Squat 1RM (20 Mins)
WOD - 12 Min AMRAP
10 Box Jumps @24/20"
10 HR Pushups
10 Walking Lunges
Scaling Options Available
24 APRIL 2019
STRENGTH - Hang Power Snatch 2RM (20 Mins)
WOD - 3 Rounds for Reps
1:00 Wall Balls @9/6k
1:00 Toes to Bar
1:00 Cal Row
1:00 Rest
Scaling Options Available
25 APRIL 2019
STRENGTH - Back Squat 3RM (20 Mins)
WOD - LANGLEY - 4 Rounds for Time
800m Run
20 Pullups
30 Pushups
50 Air Squats
RX 10/6k Vest
Sergeant Todd Matthew Langley was born in Margaret River, WA in 1976. He enlisted in the Army on 18 April 1993 and transferred to the regular Army on the 14 September 1994 and was posted to 1 RAR. SGT Langley was serving with the Special Operations Task Group when he was killed during deliberate operations against a Taliban Safe Haven on 4 July 2011 in Afghanistan.
Scaling Options Available
26 APRIL 2019
STRENGTH - Power Clean & Push Press 3RM (20 Mins)
WOD - Complex for Weight (20 Min CAP)
5 Touch N Go Power Clean
5 Front Squat
5 Push Press
5 Back Squat
5 Behind the Neck Push Press
5 Touch N Go Power Clean
Scaling Options Available
27 APRIL 2019
WOD - 5 Rounds For Time
800m Run
25 OH Squats @40/30k
25 SDHP @45/30k
Scaling Options Available
29 APRIL 2019
STRENGTH - Back Squat 2RM (20 Mins)
WOD - CHELSEA - 30 Min EMOM
5 Pullups
10 Pushups
15 Air Squats
(Score is Completed Rounds)
Scaling Options Available
30 APRIL 2019
STRENGTH - Power Snatch & Hang Snatch 1RM (20 Mins)
WOD - 10 - 8 - 6 - 4 - 2
Power Clean @80/60k
Chest to Bar Pullups
Scaling Options Available
