TRAINER TEAM WOD - LEVEL 1 CF PERTH

Team WOD with Cherie 

1000m Row

25 Pistols

15 Hang Clean 80Kg

Time : 8:39

PROWLERS + WOD

5 Rds
50m Prowlers + 100m 

35/37/46/42/46 (5 Plates)

10mins AMRAP
7 Ring Dip (MU)
7 Back Squat 190#

Score = 6 Rds + 5 Ring Dip

3 Sets
10 GHD Sit Up
Hand Stand Hold

SNATCH COMPLEX + SNATCH BALANCE + WOD

Snatch + Hang Snatch With Spitfire
176# x 1
185# x 1 x 3

Snatch Balance
185# x 1
225# x 1
245# x 1

12mins AMRAP
5 Burpee
10 WallBall 12Kg
21 DU

Score = 8 Rds + 2 Burpee

TRAINER WOD - REGIONALS SEOUL

Trainers WOD with Boz + Phill

10,9,8,7,6,5,4,3,2,1 Front Squat 185#

1,2,3,4,5,6,7,8,9,10 Pull Up

Time :13:38

ASIA REGIONALS - TRAINER WOD

Trainer Team WOD with Boz + Phill

Teams Of 3

75 Ring Dip (MU)

150 WallBall 20#

12 x 250m Row

Time : 18:22 

BACK SQUAT + CLEAN COMPLEX + WOD

Back Squat With SpitFire + LandLord
335# x 1
345# x 1
355# x 1

Clean + Hang Clean + Jerk
196# x 1
205# x 1
216# x 1
216# x 1

3 Rds
5 MU
10 Thruster 160#
400m

Time : 14:39

SNATCH + FRONT SQUAT + WOD

Snatch 
185# x 1
185# x 1
196# x 1

Front Squat 
280# x 1
315# x 1
315# x 1

12mins Ladder
1 Burpee
1 KBS 36Kg
2 Burpee
2 KBS......

Score = 11 Rds + 3 Burpee

PARTNER WOD

Partner With LoneWolf

400m

50 HSPU

400m

75 TTB

400m

150 WallBall 12Kg

400m 

28 mins cut 

DnF 3 WallBalls + 400m to go

FRONT SQUAT + WOD

Front Squat
300# x 1
300# x 1
310# x 1

10 Rds 
2 MU
4 KBS 36KG
16 DU

Time : 11:34

PROWLERS + WOD

4 Rds
50m Prowler + 100m + 50m Prowler

1.36 / 1.51 / 1.43 / 2.01 (5 Plates)

7 Rds
5 Pull Up
5 Front Squat 205#
200m

Time : 13:58 

TRAINER TEAM WOD

Level 1 Spain Madrid

Team WOD With Brett + Marco

150m

35 Thruster 60Kg

150m

25 Thurster

150m

15 Thruster

Time : 5:04

SNATCH BALANCE + BACK SQUAT + WOD

Snatch Balance With Brett
90Kg x 1
100Kg x 1
110Kg x 1

Back Squat 
140Kg x 1
160Kg x 1 x 2

3 Rds
25 WallBalls 20#
5 MU
500m Row

Time : 11:58

CLEAN COMPLEX + BACK SQUAT + WOD

Clean + Hang Clean + Jerk
205# x 1
205# x 1
216# x 1

Back Squat 
320# x 1
340# x 1
360# x 1

3 Rds
400m
25 WallBall 12Kg
5 MU

Time : 13:47

FRONT SQUAT + SNATCH + WOD

Front Squat  With Typhoon + Spitfire
275# x 3 x 3

Snatch 
177# x 1
185# x 1
196# x 1

3 Rds
3 Mins AMRAP
5 Burpee
15 DU
Rest 1 min

Score 
6 Rds + 1 Burpee
4 Rds + 4 Burpee
4 Rds + 2 Burpee

Total = 287

TEAM WOD

Team WOD with Reaper + Marilyn

15 Mins AMRAP

5 Burpee

10 WallBall 12Kg

15 DU 

Score = 16 rds + 5 Burpee

Rest 3 mins (Area Alpha)

100 Front Rack Walking Lunges (70#)

Then

12 Rds

50m x 4

Time : 19:04

OHS 1RM + WOD

OHS
236# x 1
256# x 1

4 Rds
7 Thruster 160#
4 MU
200m

Time : 12:22