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Toga - 60, 70, 75
Nga - 50, 60, 65

Ezra - 90, 95, 100, 105
Randy - 90, 100, 105, 110

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Nga Ez - A
Randy Toga - B

1. A start, Lands on B for 1 squat
2. Lands on B, 2 Sync Burpees
3. Lands on A, 3 squats
4. Lands on A, 4 Sync Burpees
5. Lands on B, 5 squats
6. Lands on B, 6 Sync Burpees
7. Lands on A, 7 squats
8. Lands on A, 8 sync Burpees
9. Lands on B, 9 squats
10. Lands on B, 10 sync Burpees
11. Lands on A, 11 squats

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Ruby and Leo to start on side with balls

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5A

Thrusters first half - Leo and Liz
Snatches first half - Ruby and Ben
G2OH first half - Ruby
Sit-ups first half - Ben

At 3:30 switch

Thrusters - Ruby and Ben
Snatches - Leo and Liz
G2OH - Leo
Sit-ups - Liz

5B

Ruby - 15s and 2.5s = 50

remove all plates, add 20s = 55

20s and 2.5s = 60

Liz - remove 2.5s, leave 20s, add 5s = 65

Add 2.5s, leave 20s and 5s = 70

Take off 2.5s and 5s, leave 20s, add 10s = 75

1 min break, strip bar

Ben - 25s and 10s = 90

25s and 15s = 100

Maybe: 25s, 15s and add 5s = 110

Leo - 25s = 70

25s and add 5s = 80

Take off 5s, leave 25s, add 10s = 90

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3 BB C+J and 3 burpees - Ben and Ruby

3 BB snatch and 3 burpees - Leo and Liz

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25 BBJO - Ben
23 BBJO - Liz
21 BBJO - Leo
19 BBJO - Ruby

Liz and Ben to go 1 for 1 when Liz joins
When Leo joins - boy, boy, Liz
When Ruby joins - boy, girl, boy, girl

Listen out for each other incase someone feels they can’t go anymore, rest of team to jump in straight away so balls don’t stop moving 🤠

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100 skips - Ben
60 skips - Liz

30 hang cleans - Ruby and Leo

10 hang cleans + 15 front squats - Liz and Ben

15 front squats - Ruby and Leo

10 snatches - Leo
5 snatches - Ruby
10 snatches - Ben

20 burpees - team synced

15 thrusters - Liz and Ben

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AMRAP
6 Sync DB snatch - Nga and Ezra
8 Sync Thrusters -Sitoga and Randy
12 G2OH - Nga (stay)

6 Sync DB snatch - Nga and Ezra
8 Sync Thrusters -Sitoga and Randy
12 Butterfly plate crunches - Ezra (stay)

Change after 4 mins
6 Sync DB snatch -Sitoga and Randy
8 Sync Thrusters - Nga and Ezra
12 G2OH - Randy (stay)

6 Sync DB snatch -Sitoga and Randy
8 Sync Thrusters - Nga and Ezra
12 Butterfly plate crunches - Sitoga (stay)

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160 shared single skips - Sitoga and Ezra
30 Hang cleans - Nga and Randy
10 Hang cleans - Sitoga and Ezra
15 Front squats - Sitoga and Ezra
15 Front squats - Nga and Randy
10 Power Snatch - Randy
5 Power Snatch - Nga
10 Power Snatch - Ezra
20 Burpees - ALL SYNCED
15 Thrusters - Toga and Randy

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25 BBJO - Randy
23 BBJO - Nga
21 BBJO - Ezra
19 BBJO - Sitoga

Stay right next to the ball even if your not lifting.

Randy 1 for 1 with Nga when she's finished BBJO.

Boys do 1 each then Nga does 1. So 2 for 1 instead of 1.

Ezra 1
Randy 1 till he tags out
Nga 1

Last rotation once Toga is off
Ezra 1
Nga 1
Toga 1
Randy 1

As soon as there is a missed rep jump in and continue. Know the order and complete your role.

Ez count Deadballs then Nga. Both to check scorecard.

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8 Rounds
Male - Randy
Female - Sitoga
3 C&J + 3 Burpees

8 Rounds
Male -Ezra
Female - Nga
3 Snatch + 3 Burpees

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STDs

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Novice - PLATE G2OH

TTB - PLATE Butterfly crunch

15/10kg

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Novice - PLATE G2OH

TTB - PLATE Butterfly crunch

15/10kg

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WOD 4 - TEAM - The Wall - 7min AMRAP

- 1 - 2 - 3 - 4 - 5 - 6  etc

- = Sprint

Odd - Deadball over wall + sync Deadball squats (Pair 2)

Even - Deadball over Wall + sync burpees (All 4)

Deadball Nov 40/35 | Beg 40/35 | Int 65/40 | RX 65/40

Wall height - 1.2

Sprint distance - 24m

Wall placed in the middle of the Tennis court (Where the net is usually)

Male & female pairs on each side of the wall

From the middle of the court where the wall is, on the count 3, 2, 1 GO! All athletes will run to the end of the court  (Both athlete on either side of the wall will run to their mark and back which is half court) once they get back to the wall the will begin with the “ODD” number exercise of 1 Deadball over the wall (Both M&F athletes must get both deadballs over the wall) which will count as their 1 REP, once both deadballs are on the other side of the wall, the other pair will then pick up the deadballs and attempt their 1 Sync deadball squat rep (2 holding the ball in a low bear hug position) once completed the whole team will then go for their sprint again, came back to the wall and attempt their “EVEN” reps of 2 x Deadball over the wall (1st rep from the M/F pair deadball over the wall and 2nd rep from the other side M/F pair throwing the deadball back over) followed by the whole team of 4 doing the 2 Sync burpee reps together (Chest to floor together, and standing up tall locking out at the top together) Back to the sprint with the reps increasing and so on….

Any questions don’t hesitate to comment, free to explain

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WOD 3 - Zayzay - For Time (7min cap)

100 double unders (1 person Tag In/Out)

40 Hang Power Clean (M/F Sync)

30 F/Squats (M/F Sync)

25 Power Snatch (1 person Tag In/Out)

20 Burpees (Team Sync)

15 Thrusters (M/F Sync)

Barbell - RX 60/40 | INT 50/35 | Beg 40/25 | NOV 30/20

Novice - 160 Singles (2 feet jump)

Beg, Int and RX - Double unders (bring your own rope)

You can tag in/tag out any point as long as you keep to the numbers in the brackets eg. 40 Hang Power Clean (M/F Sync) you can chop and change who’s does this part of the chipper as long as it’s a M/F pair

Any questions please comment below.

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WOD 2 - TEAM - Leaders Lead

In single file order complete sequence.

Athlete 1 (Male) - 25 BBJO buy in max deadball over shoulder toss

Athlete 2 (Female) - 23 BBJO buy in max deadball over shoulder toss

Athlete 3 (Male) - 21 BBJO buy in max deadball over shoulder toss

Athlete 4 (Female) - 19 BBJO buy in max deadball over shoulder toss

Once athlete 1 begins athlete 2 can not start until athlete one completes their buy in and so on.

Reps on the DB over shoulder toss must be completed one rep at a time, the only time the other athletes can join on the DBOS reps is when they complete their buy in

Deadball weight

Nov - 40/35

Beg - 40/35

Int - 65/40

RX- 65/40

Fail to complete buy in, results to a deduction to your final score. Eg: athlete 4 only manages only 10 out of the 19 BBJO which means a 9 point deduction.

Score 30 deadball over shoulder toss

Deduct 9 points (Incomplete buy in)

Final score 21 DBOST

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Choose your strength

8 rounds

Male / Female 1st pair

3 Clean and Jerk sync (At the top)

3 burpees sync (Full standing lockout)

Tag

8 rounds

Male / female 2nd pair

3 BB Snatch sync (At the Top)

3 burpees sync

The pair must complete their 8 rounds before making the Tag, you can not chop and change between pairs. Once you’ve picked your pair you’re stuck with them throughout the duration of the 8 rounds.

So move well, but move fast!!

Clean and Jerk

The clean and jerk starts with the weight on the floor and finishes with the barbell fully locked out overhead with the arms, hips, and legs extended, and the bar over the center of the athlete’s body when viewed from profile. The barbell must pass through the front-rack position before going overhead; snatching is not permitted.

A muscle clean, power clean or squat clean may be used, as long as the barbell comes up to the rack position on the shoulders. Once racked, a press, push press, split jerk, or push jerk may be used to lock the barbell out overhead.

Barbell Snatch

For the snatch, the athlete must bring the bar from the ground to the overhead position in one smooth motion.

At the top, the arms, hips and knees must be fully locked out with the bar directly over

the middle of the athlete’s body and the feet in line under the body. No part of the body other than the feet may touch the ground during the execution of the lift. A muscle snatch, power snatch, squat snatch or split snatch may be used. This is NOT a ground-to-overhead any way. A clean and jerk, where the bar is lifted to the shoulders and then lifted overhead, is a no rep.