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Chipper "The 50's" Compete For Time as individuals or pairs 50 Cal Row 50 Box Jump Overs 24/20" 50 KB Swings 32/24" 50 Wall Balls 9/6kg 50 Dips 50 Wall Balls 9/6kg 50 KB Swings 32/24" 50 Box Jump Overs 24/20" 50 Cal Row 21 min cap   Benchmark Girl - "NICOLE" 20 min AMRAP of: 400m Run Max Effort Pull Ups Record your Pull Ups for each Round Total Pull Ups Reps = Score *Compare to 15/6/15 18/7/14   A) Front Squats E2MO2M 10 Reps x 5 Sets Increasing load B) Complete For Time 10 Push Press 50/35kg 20 FR Lunges 50/35kg 30 Dips 40 Wall Balls 9/6kg 50 T2B 40 Wall Balls 9/6kg 30 Dips 20 FR Lunges 50/35kg 10 Push Press 50/35kg 30 min cap  A) Power Snatch 5 Reps EMOM X 5 min T&G Then increase load 3 Reps EMOM X 5 min T&G Then increase load 1 Rep EMOM X 5 min B) 21-15-9 RFT Deadlifts 100/70kg Box Jump Overs 10 min cap  Australia Day Hero WOD In today's workout we are honouring two Aussie heroes that gave up everything for their country. Here is a little bit of background info about who this workout is about and why the movements were chosen: "PTE Galagher & LCPL McDonald were serving together with the Special Operations Task Group in Afghanistan when they were tragically killed in a helicopter crash on 30 August, 2012. The Galagher & McDonald workout is named in their honour. McDonald enjoyed the heavy lifts such as Front squats and was known to swing up a Kettlebell. Strength was his game therefore the Front squats and KB swings are for him. Galagher was a man who loved metabolic conditioning workouts. He was fast, strong and quick to find a pull-up bar for his fitness programming. The pull-ups and the 200m are for him" 'McDonald and Galagher' In teams of 2 - 2 rounds of: 200m run 16 KB swings 24 / 16 kg 16 Pull-ups 16 Front squats 50 / 35 kg 200m run 14 KB swings 24 / 16 kg 14 Pull-ups 14 Front squats 50 / 35 kg 200m run 12 KB swings 24 / 16 kg 12 Pull-ups 12 Front squats 50 / 35 kg * Person 1 does the round of 16's and tags person 2 who does round of 14's. Continue in this fashion until 2 full rounds are completed. FINISHER At the 20 min mark - In 5 teams and on a 15 minute clock: Row for max calories * Change out rower on every minute   A) Back Squat E2MO2M 5 Reps X 6 Work sets B) Masters League WOD 1 9 min AMRAP a) 4 min AMRAP of 7 Burpees 9 SDLHP at H50/35kg W40/30kg S30/25kg b) 3 min ME Thrusters c) 2 min to find your 3RM Thruster   0-8 mins For time 3,6,9,12,15 reps Thrusters 40/30 15,30,45,60,75 reps of DU's 2 mins rest then 10-16 mins 6 min amrap 5 OHS 40/30, 10 Box Jump's, 15 SDLHP 32/24 Rest 3 mins then 19-22 mins max reps burpees to 6 inch reach AUSTRALIA DAY OPENING HOURS TUESDAY 26TH JANUARY OPEN GYM FROM 6AM TO 9AM ONE WOD AT 7AM  EMOM x 24 min 1st min = 5 Power Cleans 2nd min = 7 Ring Dips 3rd min = 10 Pull Ups   800m Run 40 KBS 40 Wall Balls 800m Run 40 Wall Balls 40 KBS 800m Run   Games Open 13.1 Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 30 Snatches, 35/20kg 30 Burpees 30 Snatches, 60/35kg 20 Burpees 30 Snatches, 75/45kg 10 Burpees 95/55kg Snatches, as many reps as possible   A) Rope Climb Skills 15 min B) “BREHM” Hero WOD For Time 10 Rope Climbs (15 ft) 20 Back Squats (100/70kg) 30 Handstand Push-Ups 40 Calorie Row  U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, CA, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, died on March 18, 2006, when he came under small arms fire from enemy forces during combat operations in Ar Ramadi, Iraq. He is survived by his wife Raini, father William, stepmother Linda, and mother Laura Williams.   A) Skills Double Unders 5 RFT 30 Double Unders 20 K2E 10 Deadlifts 100/70kg   A) Power Snatch EMOM x 10min B) 15min AMRAP Working in pairs, 1 person working at a time Alt movements 5 Clean and Jerk 60/40kg 10 Pull Ups 10 Box Jump overs *Buy in : 800m Run - everyone runs together   A) Bench Press EMOTM for 10min 5 Reps B) 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 RFT HSPU OHWL 25/15kg   A) Hang Snatch Find your 3 RM 18 mins B) 3 Rounds For Time 400m Run 10 Burpees 10 Thrusters 40/30kg 10 SDLHP 40/30kg 20 min cap   EMOTM X 28min 1st min = Rower 15/12cals 2nd min = 12 GHD Sit Ups 3rd min = 10/8 Strict Chins 4th min = 15 KB Swings 24/16kg   A) Back Squat EMOTM 5 reps x 10 sets Same weight B) 2 RFT 30 Wall Balls 9/6kg* 20 Push Jerks 50/32.5kg* 10 OH Squats 50/32.5kg* * Each break in the Wall Balls or Jerks or OHS Perform 5 Burpees  ATTN ANARCHY CREW, PLEASE NOTE THAT DUE TO SOME EXTREME TEMPERATURES IN THE BOX THE 6PM AND 7.15PM CLASSES HAVE BEEN CANCELLED FOR TODAY.
SEE YOU ALL TOMORROW FOR THE PREDICTED COOL CHANGE. A) Deadlift E2MOT2M 3 Reps X 5 sets B) 10 min AMRAP 5 Power Cleans T&G at 60/40kg* 10 UB Pull-ups * 15 Box Jumps 24/20" *If you break the Power Clean or Pull Up do 3 Burpees   A) 0.00-10.00min 4 Rounds of 200m Run 15 KBS 24/16kg 2 Rope Climbs B) 10.00-18.00 mins 4 Rounds of 10 Hang Squat Cleans 40/30kg 10 S2O 40/30kg 30 Double Unders C) 18.00-24.00 mins 3 Rounds of 8 Burpee Box Jumps, 4 Burpee MU's/C2B
 A) Full Cleans 14 min E2MOT2M 3 Reps X 7 Sets Increasing Load B) 16 min EMOTM 1st min = 15 G2O 40/30kg 2nd min = 15 T2B If you fail to make the full 15 reps in the min, cut your reps down to 12/12, 10/10, 8/8, 6/6 etc...   |
