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Blog2022-02-26T16:17:53+11:00
Recruitment Experience
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WOD #13

Complete [A] then [B]: [A] 7 sets of 3: Back Squat Note: Rest as needed between sets [B] 20 Min EMOM: Assault Bike Odd Minute max calories Even Minute Rest WARMUP: Samson Stretch, [...]

WOD #12

5 Rounds for Time: 21 Wallballs (20/14 lbs) 15 Pullups 9 Power Cleans (60/45 kg) 6 Muscle Ups WARM UP 3 Rounds: Samson Stretch, 10 Seconds Spiderman Stretch, 10 Seconds 5 Inch Worm Push-ups [...]

WOD #11

6 Rounds for Time: 24 Squats 24 Push-ups 24 Walking Lunge Steps Run 400m WARM UP 3 Rounds: Samson Stretch, 10 Seconds Spiderman Stretch, 10 Seconds Row, 200m Military Press with Bar, 10 Reps [...]

WOD #10

[A] - 5 Sets of 5: Front Squat Note: Rest as needed between sets [B] - For time: Row 500m x 4 Note: Rest 2 minutes between sets WARM UP: Samson Stretch - 10 Seconds [...]

WOD #9

Sprint Intervals: 10 x 200m Rest for 1 minute between sprints. Record each interval. OPTIONAL: Wear a 10kg weight vest or webbing. WARMUP (2 Rounds): Calf Stretch, 10 Seconds each side Samson Stretch, 10 [...]

WOD #8

"The Chief" 3 Minute AMRAP: 3 Power Cleans (60kg/40kg) 6 Pushups 9 Squats After the 3 minutes AMRAP you rest for 1 minute and repeat for a total of 5 rounds Good Scores are [...]

WOD #7

20 Minute AMRAP: 5 Pull-ups 10 Push-ups 15 Squats 5 Pull-ups 10 Thrusters (42kg/30kg) WARM UP 3 Rounds: Samson Stretch, 10 Seconds Spiderman Stretch, 10 Seconds Row, 200m Military Press with Bar, 10 Reps [...]

WOD #6

Run Ladder: Run, 2400m Run, 1200m Run, 600m Run, 300m Run, 150m Run, 100m Recovery 1:1 - i.e. your rest is equal the time it took you to run the previous distance. Record all [...]

WOD #5

7 Sets of 3 7 Sets of 3 reps: Deadlift (max weight) Superset: 40m Farmers Walk (30kg / 15kg) Rest as needed between Sets.

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