Protected: WOD/Blog

Interval Day= Warm up movements then

For time 21\15\9 KB swings, Goblet squats 32/24kg then 1 of 400m run/500m row or 25cal bike.

5min rest

21/15/9 KB Snatch, Alternating KB lunges. then 1 of 400m run/500m row or 25cal bike.

5min rest

100m farmers carry
200m sled push\drag 25/10

Strength: Back squat
3×3@80% of 1 rm


EMOM: 6min (3rounds)
1)20 Wall balls 9/6
2)15 Pull ups

1 min rest

EMOM: 6min
1)15 S2OH 50/35
2)12 burpees bar facing

1 min rest

EMOM: 6min
1)10 KB thrusters 24/16
2)10 KB snatch (5 each arm)

1min rest

EMOM: 6min
1)15/12 cal row or AB
2)10 box jumps

Strength: Max Thruster

Work up to a heavy 1 rep thruster



Push press Rx-40/25
*20 double unders between rounds

3 min rest


Thruster Rx-50/35
Over bar burpee
*30 double unders between rounds

3min rest


Cluster Rx-60/45
Bar muscle ups
*40 double unders between rounds

30 min time cap

Skill: T2B

WOD: 12min cap
12*9*6* Pwr Snatch 50/35
*20 sit ups.

rest 3min

12/9/6 OH squat/knee to elbow rest

3min rest

Squat snatch

Kia ora whānau,

For those who are keen, we have a ZUU class tomorrow at 8:30am. Come in for a jam, and test yourself!

#CrossFitWhangārei #WolfPack #ZUU #GAT