A) Deadlifts
5 x 5 Reps
15 mins
B) CFG Open WOD 11.1 & 14.1
10min AMRAP of
30 Double Unders
15 Power Snatches 35/25kg
5 x 5 Reps
15 mins
B) CFG Open WOD 11.1 & 14.1
10min AMRAP of
30 Double Unders
15 Power Snatches 35/25kg
|
A) Front Squats 15 min to build to a heavy triple B) 15min AMRAP 5 Clusters 50/35kg 10 Pull Ups 15 Burpees   5 RFT 9 Deadlifts 100/70kg 15 HSPU 21 GHD Sit Ups  Australia Day WOD Aussie HERO WOD 'Sher' 3/4 Body Weight Clean 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  A) Back Squat EMOM x 10min Work Sets B) 3 Rounds for time 200m Run 10 Front Rack Lunges 40/30kg 15 SDLHP 40/30kg 20 Push Ups  A) Choose from the following 5 Sets x 5 Unbroken Muscle Ups 6 Sets x 4 unbroken muscle-ups 8 Sets x 3 unbroken muscle-ups *rest as needed between sets *scale to C2B pull ups pr pull ups  A) Squat Cleans Find your 1RM 18mins B) EMOM x 15mins 1st min = 5 Power Cleans T&G 60/40kg 2nd min = 5 S2O 60/40kg 3rd min = 10/8 cals air bike  Benchmark girl 'Kelly'
Five Rounds for time 400m Run 30 Box Jumps 24/20" 30 Wall Balls 9/6kg Compare to 27.07.2015 Benchmark Girl 'Isabel'
Complete for time 30 Snatches 60/42.5kg Benchmark Girl 'Cindy'
20min AMRAP of 5 Pull Ups 10 Push Ups 15 Squats Compare to 09.06.2016 and 04.07.2015 A) Back Squats
15 mins to find your 1RM B) Benchmark Girl 'Annie' 50-40-30-20-10 Double Unders Sit Ups Benchmark girl 'Diane'
21-15-9 Deadlifts 100/70kg HSPU Benchmark Girl ' Helen' 3RFT 400m Run 21 KBS 24/16kg 12 Pull Ups   Partner Hero WOD 'Murph' 1.6km = 8x200m Alternating 20 Rounds alternating of 5 Pull Ups 10 Push Ups 15 Squats 1.6km Run = 8x200m Alternating   A) Power Cleans 3 Reps E90sec x 5 Sets - Increasing Load 3 Reps E90sec x 5 Work Sets B) 21 - 15 - 9 RFT Deadlifts 100/70kg Burpee Box Jump Overs 24/20" *Buy in: 50 KBS 24/16kg   A) Back Squats 5 Reps E90sec x 5sets - increasing Load 5 Reps E90sec x 5 Work sets B) Complete for time: 30 Sit Ups 30 OH Walking Lunges 20/15kg 30 Sit Ups 30 OH Squats 20/15kg 30 Sit Ups   A) Push Jerks 5 x 3 Reps Work Sets 15 min B) 5 RFT 200m Run 3 continuos Rope Ascents 6 S2O 60/40kg 9 C2B Pull Ups   20min AMRAP 50 Double Unders 30 T2B 15 Snatch 30/25kg 50 Double Unders 25 T2B 15 Snatch 40/30kg 50 Double Unders 20 T2B 15 Snatch 50/35kg 50 Double Unders 15 T2B 15 Snatch 60/40kg 50 Double Unders 10 T2B AMRAP Snatch 70/45kg   A) Front Squats 5 x 3 Reps work sets 15 min B) 21 - 15 - 9 RFT Thrusters 40/30kg Burpees   Partner up and share the load 20min AMRAP 5 Cleans 60/40kg 15 KBS 24/16kg 30 Double Unders Partner Alternating with a 200m Run   24min EMOM 1st min = 10-15 GHD Sit Ups 2nd min = 10-15 Back Squats 3rd min = 10-15 Cal Row   Complete for time 50 Push Ups 40 Pull Ups 30 Deadlifts 100/70kg 20 Box Jumps 30/24" 10 BMU 20 Box Jumps 30/24" 30 Deadlifts 100/70kg 40 Pull Ups 50 Push Ups
 A) Snatch Complex E2MOT2M 6 Rounds Increasing Load 1 x Power Snatch 1 x Hang Squat snatch 1 x Overhead Squat B) 3 RFT of 400m Run 15 Power Snatches 40/30kg 15 T2B   A) Back Squat 5 Reps E90sec x 10 Sets Start at Bar Weight and increas the load B) AMRAP 4 min 50 DU Buy In 12 Thrusters 40/30kg 12 Burpees over the bar Rest 3min AMRAP 4 min 50 DU Buy in 8 thrusters 50/35kg 8 Burpees over the bar Rest 3min AMRAP 4min 50 DU Buy In 4 Thrusters 60/40kg 4 Burpees over the bar   |
