Rope Climbs
15 mins
B) WOD
20 min AMRAP of:
1 Rope Ascent 15'
10 BB Thrusters 30/20kg
20 Sit Ups
200m Run
CrossFit Anarchy Bendigo |
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A) SKILLS
Rope Climbs 15 mins B) WOD 20 min AMRAP of: 1 Rope Ascent 15' 10 BB Thrusters 30/20kg 20 Sit Ups 200m Run
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Benchmark Girl
"LINDA" AKA The 3 Bars of Death 10,9,8,7,6,5,4,3,2,1 Reps of: DeadLifts 1 1/2 x BW Bench Press 1 x BW Cleans 3/4 BW Compare to 10/6/13 A) Strength
Back Squats 15 minutes 5, 5, 5, 5, 5 Find your new 5RM B) Complete for time: 20 Snatches 40/30kg 10 Bar Facing Burpees 20 K 2 E 15 Snatches 50/35kg 15 Bar Facing Burpees 20 K 2 E 10 Snatches 60/40kg 20 Bar Facing Burpees 20 K 2 E Hey Guy's, well it's come around again so this is just a reminder that "Train The Trainer" is this Friday Night....
It's been a few months since we all got together for a TTT Night, enjoyed a BBQ and few beverages so let's all catch up this Friday from 5.30pm for some good food, good company and a good trainer smashing as per usual :) A) Strength / Skills
Squat Cleans 5 x 3 Rep Sets B) BIO Comp WOD #2 9 min AMRepsAP 3 min M.E. Wall Balls 9/6kg 3 min M.E. DeadLifts 100/70kg 3 min M.E. Burpee Box Jumps 24"/20" Breaking up into 4 teams, one person works at a time, share the load to complete the following for time:
1200m Row (Max 300m per person) 100 G2O 40/30kg 1200m Row 100 GHD Sit Ups 1200m Row 100 OH Walking Lunges 15/10kg 1200m Row 100 Tyre Flips With Jump Through 1200m Row Catch: 100 Double Unders must be performed every 5 mins before moving on. |
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May 2019
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