A) Clean - Power or Full
Find Your 1RM
18min
B) 10min AMRAP
5 Deadlifts 100/70kg
15 Russian KB Swings 24/16kg
25 Double Unders
Find Your 1RM
18min
B) 10min AMRAP
5 Deadlifts 100/70kg
15 Russian KB Swings 24/16kg
25 Double Unders
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Masters League WOD 19.2
Online qualifierers 5 RFT 15 Box Jumps 24/20" 12 Push Press 50/35kg 9 T2B Masters League 19.1
12min AMRAP 12 Bar facing Burpees 9 Power Snatches 50/35kg 6 Bar Muscle Ups (hero) Scaling : Warrior: 40/30kg, Pull Ups Soldier : 35/25kg, Ring Rows A) Back Squats
Build to a heavy 3 Reps 15min B) 15min AMRAP of 50m KB Farmers Carry 24/16kg 20 KB Russian Twists 24/16kg 15 KB Swings 24/16kg 10 KB OH ALt Lunges 24/16kg 20min AMRAP
In pairs - YGIG 3 Box Push Ups / Push Ups / HSPU* 5 Ring Rows / Pull Ups / C2BPU* 7 Sit Ups / JKSU / GHD* 9 Box Step Ups / Box Jumps 20"/ Box Jumps 30"* 11 Air Squats / Jump Squats / DB Front Squat* *Choose your level based on ability A)EMOM x 10min
2 x Power Snatches T&G (use 1st 4 min to build to 70% of your 1RM) B) 3RFT 400m Run 25 R.KB Swings 32/24kg 15 K2E A) Front Squats E90sec x 8 Rounds Build to a heavy 5 Rep Set B) 5 Max Effort Intervals of 2 min Work / 2 min Rest Air Bike 35/25 Cals record your interval times Cap 2 min  20min AMRAP 3 Deadlifts 120/85kg 6 Pull Ups 12 Sit Ups 24 Double Unders   A) Back Squats E90sec x 10 Rounds Build to a heavy 5 Reps B) Complete for time 30 - 20 - 10 Reps Pistol Squats Alternating 10 - 20 - 30 HSPU Cap 15min   A) EMOM x 12min 2 Power Cleans T&G (Use 1st 4mins to build to 70% of your 1RM) B) 12min AMRAP 1 Rope Ascent 5 SDLHP 50/35kg 10 T2B   30min Partner AMRAP Alternating movements 5 Deadlifts 100/70kg 10 OH Lunges 15/10kg 20 Russian Twists 15/10kg EMOM do 3 Burpees (workout starts with 3 burpees)  when the WOD's so god you jut gotta dance. A) Push Press Build to a heavy 5 Rep Set 9 mins B) Reduce Push Press weight by 10% and perform another 4 sets x 5 reps 9mins C) Every 5 minutes x 3 rounds perform 200m Run 20 T2B 20 KB Swings 24/16kg 20 Sit Ups Complete the round then rest for remaining time until next 5 minute round commences. Each movement should take you no longer than 1 minute to complete   ANZAC DAY HERO WOD 'SHER' 3/4 BW Clean (Full Squat) 10-9-8-7-6-5-4-3-2-1 Burpee Chin (Dead Hang) 20-18-16-14-12-10-8-6-4-2 Double Unders 30-27-24-21-18-15-12-9-6-3- 60min Cap   The workout was designed to honour Greg’s Sher's hard working, determined spirit.Greg, short in stature but large in heart, had a few bio-mechanical advantages/disadvantages and this punish of a WOD seeks to play on that fact. 3/4 Bodyweight cleans tend to favour the short and stout (Greg), Burpee chins those with greater reach (not Greg). The chins remind us of Greg’s ability, even as a short ass with the winds against him, to continually keep pace and exceed expectations. We suggest finding a really high bar – Greg would have loved it. Double-unders are a thrown in to test one’s finer motor skills under duress, those able to keep calm normally finish them unbroken, get a bit worked up and they can be torturous. Greg was excellent at keeping a game face and this movement rewards those able to pace themselves. The peculiar reduction in numbers each round, 1-2-3 respectively pays homage to Greg’s proud Jewish heritage and ability to be calculated even when exhausted. It is common for the more careless to loose count and re-do rounds, the ever diligent Greg would have had no trouble here.  A) Back Squats Build to a heavy 3 Rep Set 16 min B) 21 - 18 - 15 - 12 - 9 RFT DB Snatches 22/15kg 200m Run   A) 10 RFQ 5 Strict Pull Ups 5 Strict HSPU Then B) 10 RFQ 5 BB Bent Rows 5 Bar Dips Cap 35min   EMOM x 32min 1. Air Bike Cals 2. T2B 3. OH Lunges 15/10kg 4. KB Swings   Easter Friday Partner WOD 40min Eggstravaganza AMEggsAP Eggs get drawn from the bunny hopper at random With one person working at a time complete the task related to the colour of the egg Pink Eggs = 10 S2O 40/30kg Red Eggs = 20 Burpees Golden Eggs = 30 Wall Bals 9/6kg Green Eggs = 40 Sit Ups Perform 20 DU each with your partner after completing your eggsercise. Total your eggs and reps   Partner WOD - YGIG Buy in 80 Cal Bike (alt every 10 cal) Then alternating movements Complete 20 rounds of: 5 Pull Ups or chins 5 Power Cleans 60/40kg 10 Box Jump Overs pr Step over with 5kg Then cash out 80 Cals Rower (alt every 10) 45min cap   EMOM x 24min 1. Front Squat x 5 Reps 2. GHD's 10-15 Reps 3. Push Ups 10-15 Reps *Choose loads, reps and scale movements accordingly   |