Work A Weakness
B) WOD
20 Min AMRAP of:
200m Run
3 Bar Muscle Ups
6 Over Bar Burpees
9 Over Head Squats 40/30kg
CrossFit Anarchy Bendigo |
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"...Rock a bye baby, on the tree top..." Someone's getting in practice LOL A) SKILLS 7 mins Work A Weakness B) WOD 20 Min AMRAP of: 200m Run 3 Bar Muscle Ups 6 Over Bar Burpees 9 Over Head Squats 40/30kg
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What Goes Around Comes Around...So They Say!!! Too Good a WOD not to recycle you guy's - Thank you to Lucas for the idea :) WOD "The Lucas 300" - Scaled Down Version 30 Double Unders 30 KB Russian Twists 16/12kg 30 Chin Ups 30 Spartan Lunges 10/5kg 30 Wall Walks 30 Hindu Push Ups 30 BB Thrusters 40/30kg 30 BB Floor Wipers 40/30kg 30 Tyre Flips - Small Tyre 30 Burpee Box Jumps - Small Tyre 20" Work in pairs to complete the entire 300 reps each. Only one person can be working at a time. Great Food, Great Company and Great Workouts!!! Big Thank You to all those who helped out again to make the Train The Trainer night another successful event. I think this may have been the best yet. The workouts are getting more interesting each time and it's obvious some of you are putting a real effort into finding ways to get back at me...Ha Ha :) Well done to young Lucas Teasdale for coming up with Part A - "The Lucas 300" a challenging little 300 rep WOD that he put a lot of thought into. Also a mention to Chris Smith for his contribution in Part B - 4 x 20m Shoulder Charges with a different opponent each round provided a great little finisher - Oh and sorry for softening you up too Chris :) Bring On The Next One !!! |
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May 2019
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