WOD – Friday – 041013

From the Blog

WOD – Friday – 041013

“You can’t build a reputation on what you are going to do.”
~ Henry Ford

Over the course of the next couple of weeks, we will be publishing a competitor WOD for all our team members. The next couple of weeks are olympic lifting focussed and have a wide range of skill based exercises such as wall balls, double unders, etc.

Enjoy and good luck! 🙂

Rite of Passage

A1. Goblet Squat
4 x 8-10 reps @ 3011 @ heavy
A2. Pendlay Rows 
4 x 5-7 reps @ 21X5 @ heavy
A3. Side step up at mid shin 
4 x 25reps each leg
A4. Butterfly situp
4 x AMRAP 30sec

B. In partners of about the same fitness level, each partner completes 2RFT then rests while partner goes, then do another 2RFT:
– Row x 250m
– 1arm Farmer Carry x 100m @ m.41kg,f.31kg

* You will have 2 split times each, your first 2RFT split and your second 2RFT split.


A1. Front Squats
4 x 6-8 reps @ 30X1
A2. Ring Rows
4 x 10-12 @ 2111
A3. GHD Situps
4 x 8-12

* Get as horizontal as possible for ring rows.

B. Complete 3RFT:
– Ring Pull Ups x 10
– SB Cleans x 10 @ m.45kg,f.30kg

* Chest to hands on ring pullups
* Ground to shoulder on cleans

Competition Crew

A. Hang Clean
1 x 1.1.1. @ m.60kg,f.40kg

B. Front Squat
1 x 21 @ m.50kg,f.35kg

C. “Karen”
For Time:
Wall Balls x 150 @ m.20lbs,f.14lbs

Have your say