Saint City South WOD

Saint City South
September 18 – September 24 2017;


A) Front Squat @ 20×1 x 4 reps @ 80%; rest 1-2min x 4 sets

B) Squat Snatch x 1 rep; 3×3 @ 75%; rest 1min
2×2 @ 85%; rest 1min

C1) Dual KB Front Rack Step Ups @ 20″ x 5/leg; alt legs
Rest 30s
C2) 12-16 Alt Pistols
Rest 30s x 3 sets

D) Tabata Sit Up

A) Weighted Strict Pull Up @ 21×0, establish a heavy double

B) EMOM 10
1 Rope Climb to 15′

C) “Christine”
3 Rounds for time
Row 500m
12 BW Deadlifts
21 Box Jump Step Downs @ 24/20″


A) Close Grip Bench Press @ 20×1, build to a heavy 4 rep

B) Close Grip Bench Press @ 20×1 @ 92% x 4 reps; rest 2min x 3 sets

C1) Half Kneeling Single Arm Db Press @ 20×2 x 6-8/arm
Rest 30s
C2) S.A DB Row on Bench @ 22×2 x 6-9/arm
Rest 30s x 3 sets

1st: 8-10 Clapping Push Ups
2nd: 12-15 Russian KBS @ 32/24kg


A) High Hang Squat Clean. Above Knee Squat Clean. Below Knee Squat Clean 1.1.1, build to a tough set

B) High Hang Squat Clean. Above knee Squat Clean. Below knee Squat Clean 1.1.1 @ 85% of A every 1:30min x 4 sets

C) 3 sets @ 80-90% effort
30s Shuttle Run 50′
30s Rest
30s Kipping Pull Ups
30s Rest
30s Row for Cals
30s Rest
30s Power Cleans @ 95/65lbs
30s Rest
*score total reps


A) Back Squat: @ 20×1 x 4 reps @ 80%; rest 1-2min x 4 sets

B1) Single Leg KB Deadlifts @ 4011 x 8/leg
Rest 30s
B2) Seated Good Mornings @ 3011 x 8-10 reps
Rest 30s x 3 sets

C) EMOM 10
1st: GHD Hip Ext @ 2022 x 10-12 reps
2nd: HS Walk Practice x 30s


Doors open at 9:30AM, heats begin at 10AM. 

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.


There is a division for everyone. Please come out and take part!



A) EMOM 10
1st: S.A Kb Waiters Walk x 20-30s Left
2nd: S.A Kb Waiters Walk x 20-30s Right

2min rest

B) EMOM 10
1st: TGU x 2 reps Left
2nd: TGU x 2 reps Right

2min rest

C) EMOM 10
1st: 8-10 Kipping HSPU
2nd: 8-10 Kipping T2B