23/5/19

Teams of 3

A) For Time:

400m Sandbag Run (1 sandbag in play, all athletes running)

30m Synchro Sandbag Lunge (2 Sandbags in play, all athletes lunging)

20 Synchro Sandbag Squats (2 sandbags in play, all athletes working)

10 Rope Climbs (One athlete working, One athlete carrying sandbag, one resting)

Time Cap: 10 minutes

 

-5 minutes rest-

 

B) AMRAP 10

2000m Row/1600mRow

-In Remaining Time: Max Tyre Flips-

*Every 2 Minutes that elapses: 5 Synchro Burpees

**One athlete must be holding 2x 32kg/24kg Kettlebell. Only allowed to work if the Kettlebell is off the ground

 

-5 minutes rest-

 

C) AMRAP 10:

50 Calories Assault Bike

50 Synchro Dball/Sandbag Over Shoulder Throw (2 Dballs/Sandbags in play)

Time Cap: 10 minutes

 

16/5/19

Teams of 3

A) AMRAP 10

150/120 Calorie Assault Bike 

*Every 2 Minutes: 3 Synchro Down Ups 

Max Synchro Sandbag Cleans in remaining time (2 athletes working, 1 athlete resting). 

-5 Minutes Rest- 

 

 

B) AMRAP 10 

IGYG Accumulate 1 Round Each of:

10 KB Deadlifts @ 32kg/24kg

100m Farmer’s Carry @ 32kg/24kg

10 KB Deadlifts 

In remaining time: Accumulate as many synchro 100m Sandbag runs as possible (Sandbag on shoulders. 2 athletes working, 1 athlete resting)

-5 minutes rest- 

 

 

C) For Time; perform as a relay (one athlete per workout)

1) 6-4-2

Tyre Flip

Burpee into tyre

2) 5-3-1

Dball Ground to Over Shoulder

Ski Erg Calories 

3) 4-3-2

Rope Climbs 

Bike Erg Calories 

Time Cap: 10 Minutes 

9/5/19

Teams of 3

A) AMRAP 6 

Max Effort Row 

Partner Axel Bar Deadlift 

-5 mins rest-

 

B) For Time: 

Buy In: 5 Burpee Climb Overs per person

400m Double Sandbag/Dball Carry

Cash Out: 5 Burpee Climb Overs per person

Time Cap: 10 mins

-5 mins rest- 

 

C) AMRAP 5

50 Synchro Squats (2 athletes must have a sandbag) 

Max Calorie Assault Bike

2/5/19

TRIBAL CLASH PREP: TEAM WODS

Teams of 3

Running Clock:

A) For Time:

800m Team Run

20 Synchro Dball GTOS (as a pair)

20 Synchro Burpees (as a triple)

10 Dball GTOS (as a pair)

10 Synchro Burpees (as triple)

800m Team Run

– 5 Minutes Rest-

 

B) AMRAP 10:

IGYG 1 Round Each of:

20m Double FR Kettlebell Lunge

20m Farmer’s Carry

5 Tyre Flips

In Remaining Time: As Many Rope Climbs as possible.

-5 Minutes Rest-

 

C) For Time:

4000m Row

Partner Axel Bar Deadlift whilst rowing @ 100kg/70kg or 85kg if Mixed Pair

Strongman 25/4/19

Sandbag Cleans

Sandbag Throws

Sandbag Squats

Primary Strength:

Every 3 Minutes x 18 Mintes:

  1. 2 Rounds: 5 Sandbag Squats + 10m Sandbag Carry
  2. 1 Min Sandbag Throw over Yoke

Primary Conditioning

Partner WODs

A) AMRAP 6

10 Sandbag/Dball Over Box + Burpee Over Box

10 Synchro Air Squats

– 2 mins rest –

B) Every 2 Minutes x 6 Minutes

100m Sandbag Carry