A) Deadlifts
15min to build ro a heavy 5 Rep set
B) 15min AMRAP
9 SDLHP 40/30kg
15 Sit Ups
21 KBS 24/16kg
15min to build ro a heavy 5 Rep set
B) 15min AMRAP
9 SDLHP 40/30kg
15 Sit Ups
21 KBS 24/16kg
|
7 RFT 7 Squat Cleans 70/45kg 7 Burpee Box Jump Overs 24/20" *Buy in 70 Double Unders   FGB Style
Three Rounds for max reps of Wall Ball 9/6kg DB Alt Snatches 25/20kg Burpees Sit Ups Bike Spend 1 minute at each station Rest 1 minute after each round Australia Day Partner WOD Complete for time 1600m Run (200m x 8 YGIG) 140 Push Ups Shared 1200m Run (200m x 6 YGIG) 120 Pull Ups 800m Run (200m x 4 YGIG) 100 Box Jumps 24/20" 400m Run (200m x 2 YGIG) 80 Deadlifts 100/70kg     A) Front Squats 15min to build to a heavy 3 rep set B) Complete for time 21 Thrusters 40/30kg 21 Bar Facing Burpees * 15 Thrusters 50/35kg 15 Bar Facing Burpees 9 Thrusters 60/40kg 9 Bar Facing Burpees 18min Cap *2 foot take off and land over the bard and 2 fot kick back together for RX   A) Power Snatch 16min to build to a heavy double B) 20min AMRAP 400m Run 15 T2B 15 Plate G2O 20/15kg 15 Sit Ups   A) Back Squats 5 Reps EMOM x 10 Mins B) 30 - 20 - 10 RFT Wall Balls 9/6kg Pull Ups   50 Double Unders then: 21 - 15 - 9 Reps Power Cleans 60/45kg HSPU then: 50 Double Unders then: 9 - 15 - 21 Reps Deadlifts 100/70kg Bar Dips then: 50 Double Unders   Complete as many rounds as possible in 45min of: 15 C&J 60/40kg 40 Air Squats 20 Push Ups *Unload the barbell and farmers carry your weight plates 200m *Return to barbell reload and repeat the AMRAP  Partner Card Game 25min Black Cards = WTD Lunges 40/30 Red Cards = Strict Pull Ups or Chin Ups Royals = 20 Russian Twists 15/10kg Joker = 50 Cals Air bike *Run 50m to collect your next card *Record your total cards   20min AMRAP 1 Deadlift 100/70kg 10 GHD Sit Ups 15 Box Jumps 24/20" Add one extra deadlift to each round Record your total reps   A) Jerks 3 Reps x 5 Sets Work Sets 15mins B) 18min AMRAP 15 Front Squats 60/40kg 10 Push Press 60/40kg Run 200m after completing each round   10 RFT 1 Rope Ascent 4 Power Cleans 70/45kg 10 Pull Ups 25 Double Unders   A) Back Squat 3 Reps x 5 Work Sets 15min B) 5 RFT 15 Wall Balls 9/6kg 15 Ring Push Ups   Partner WOD Complete for time 400m Run (200m ea) Then alternate movements to complete 10 Rounds of: 5 Pull Ups 10 Push Ups 15 Sit Ups 800m Run (2x200m ea) Then share the load to complete 50 Deadlifts 100/70kg 1200m Run (3x200m ea) Then alternate movements to complete 10 Rounds of: 5 Pull Ups 10 Push Ups 15 Sit Ups   Complete for time 15-12-9 Power Snatch 35/25kg Box Jump 24/20" Thrusters 35/25kg Rest 3 min 12-9-6 Power Snatch 35/25kg Box Jump 24/20" Thrusters 35/25kg Rest 3 min 9-6-3 Power Snatch 35/25kg Box Jump 24/20" Thrusters 35/25kg   40-30-20 Double Unders Sit Ups then... 5 Rounds 10 T2B 20 Russian Twists 15/10kg then... 20-30-40 Double Unders Sit Ups   A) Cleans 15min to build to a heavy 3 rep set B) 3 RFT 10 Power Cleans 70/45kg 25 Wall Balls 9/6kg 50m OH Walking Lunge 9/6kg   25min AMRAP 1 Pull Up + 1 C2B Pull Up + 1BMU (complete sequence unbroken*) 14 Burpees 25 Double Unders * Penalty for dropping off Bar = 100m Run   |