A) Deadlifts
Build to a heavy 7 rep set
15 Min Cap
B) 21-15-9 R.F.T
SDLHP 40/30kg
Bar Facing Burpees
12 Min Cap
Build to a heavy 7 rep set
15 Min Cap
B) 21-15-9 R.F.T
SDLHP 40/30kg
Bar Facing Burpees
12 Min Cap
|
20 Min AMRAP Parter ' A ' Runs 200m while Part ' B ' completes 1 round of: 5 S20 50/35kg 10 T2B 20 Lunges   15 R.F.T 10 Russian KB Swings 32/24kg 5 Box Jumps 30/24" 2 Power Cleans 90/65kg   A) Back Squat 5 x 5 B) 15 Min AMRAP 10 Bar Curls 20/15kg 15 Push Ups 20 Overhead Squats 20/15kg   Anzac Day WOD - Lest We Forget Working together in 4 platoons - Complete the following for time: 150 Cal Row to the shore (Max 10 Cal each) 1km Pack Run (With 10kg Plate) 200m Commando Crawl (20m each pass) 150 Wall Balls ( Grenade Launches) (Max 10 each) 400m Fireman/Farmers Carry 150 Strict Chin Ups 200m Tyre Flips (Share Load) 1km Stretcher Carry (2 x 30kg Barbells)  A) Strict Press 1 x 3 Reps at 70% 1 x 3 Reps at 80% 3 x 3 Reps at 90% B) 21-15-9 HSPU Toes to Bar Bar Dips   EMOM x 30 1st Min = 3 T&G Squat Cleans 70/45 2nd Min = 15 Sit Ups 3rd Min = 30 Double Unders  Working In Pairs - Complete For Time *100 Cal Bike Buy In 15 Rounds- Alternating Movements 10 DB Clean & Press 22.5kg/15kg(5ea Arm) 10 GHD Sit-Ups 10 OH DB Lunges 22.5kg/15kg *100 Cal Row Buy Out M/F = 100Cals M/M = 120Cals F/F = 80Cals  A) Power Cleans Build to a heavy 3 rep set 15 Min B) 10 min AMRAP of 3 Rope Ascents 10 Deadlifts 100/70kg 30 Double Unders   For Time 600m Run 15-12-9 Reps Power snatches 30/22.5kg Box Jumps 24/20" 400m Run 12-9-6 Power Snatches 40/30kg Box Jumps 30/24" 200m Run 9-6-3 Power Snatches 50/35kg Box Jumps 36/30"   EMOM X 20 ** 3 Back Squats 5 T2B 7 Push Ups Choose Your Back Squat Load All Work Above Must Be Completed Each Minute   A) Strict Press 1 Set of 5 @ 65% 1 Set of 5 @ 75% 3 Sets Of 5 Reps @ 85% 1-RM B) 21-18-15-12-9-6-3 HSPU Pull-Ups   A) Deadlift 5 Sets x 5 Reps Increasing Load B) 15 min AMRAP 5 Power Cleans At Body Weight On Bar 15 Sit Ups 25 Air Squats   In Teams Of 3 Partner A runs 400m While Partner B & C Alternate Movements: 5 Snatches 50/35kg 10 Cal Bike 15 Wallballs 9/6kg   A) Bench Press Find Your 1RM B) 7 R.F.T 4 Front Squats 80/50 13 Ring Push Ups   5 R.F.T 10 Deadlifts 100/70kg 20 Sit Ups 10 Box Jumps 30/24" 20 Knee's To Elbow   Complete For Time: 30-27-24-21-18-15-12-9-6-3 Double Unders 10-9-8-7-6-5-4-3-2-1 Strict Pull ups/Chin Ups 3-3-3-3-3-3-3-3-3-3 Touch & Go Power Clean 80/50   Part A) Hand Stand Push up Progressions: Find Your 1 RM Strict Press Part B) 1 Attempt At: Max Effort Handstand Hold Rest 2 Mins Max Effort Strict Handstand Push Ups Rest 2 Mins Max Effort Kipping Handstand Push Ups   A) Strength: Find Your 1 Rep Max Back Squat B) 3 R.F.T 400m Run 15 S20 40/30 15 Bar Facing Burpees 15 Min Cap   3 Cubed - Partner WOD Share the load to complete each round 3 R.F.T: 25 Ring Dips 25 GHD 25 HSPU Rest 1 Min 3 R.F.T 800m Run 42 KBS 24/16kg 24 C2B Pull ups Rest 1 Min 3 R.F.T 30 Front Squat 60/40kg 30 Lunges 60/40 30 Cals Bike   Card Game "Heavy Deck" v2.0 -20mins for Max Cards Club Cards = Deadlift 120/85 Spade Cards = Deadlift 120/85 Heart Cards = Push Ups x2 Diamond Cards = Push ups x2 Royal = 50m Bear Crawl Joker = 30 Cals Rower  10 Rounds for Time 200m run 6 Hang Power Clean 40/30 6 Box Jumps 24/20 6 Push Preses 40/30 6 Sit Ups 6 Pull-Ups 6 Russian KB Swings 24/16   3 x 7 min EMOMs 1st 7 min = 20 DU + 5 BW back squats Rest 1 min to change 2nd 7 min = 15 DU + 10 wall balls 9/6kg Rest 1 min to change over 3rd 7 min = 10 DU + 15 O/H Jumping lunges 9/6kg   25 min AMRAP 5 Snatches 50/35kg 10 Burpees 15 Toes to bar 200m run   20 R.F.T 1 Rope Ascent 2 Cleans 70/45 3 Box jumps 30/24"   |