E90sec x 10 Rounds
Build to a heavy 5 Reps
B) Complete for time
30 - 20 - 10 Reps
Pistol Squats Alternating
10 - 20 - 30
HSPU
Cap 15min
CrossFit Anarchy Bendigo |
|
A) Back Squats
E90sec x 10 Rounds Build to a heavy 5 Reps B) Complete for time 30 - 20 - 10 Reps Pistol Squats Alternating 10 - 20 - 30 HSPU Cap 15min
0 Comments
A) EMOM x 12min
2 Power Cleans T&G (Use 1st 4mins to build to 70% of your 1RM) B) 12min AMRAP 1 Rope Ascent 5 SDLHP 50/35kg 10 T2B 30min Partner AMRAP
Alternating movements 5 Deadlifts 100/70kg 10 OH Lunges 15/10kg 20 Russian Twists 15/10kg EMOM do 3 Burpees (workout starts with 3 burpees) A) Push Press
Build to a heavy 5 Rep Set 9 mins B) Reduce Push Press weight by 10% and perform another 4 sets x 5 reps 9mins C) Every 5 minutes x 3 rounds perform 200m Run 20 T2B 20 KB Swings 24/16kg 20 Sit Ups Complete the round then rest for remaining time until next 5 minute round commences. Each movement should take you no longer than 1 minute to complete ANZAC DAY HERO WOD 'SHER' 3/4 BW Clean (Full Squat) 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- 60min Cap The workout was designed to honour Greg’s Sher's hard working, determined spirit.Greg, short in stature but large in heart, had a few bio-mechanical advantages/disadvantages and this punish of a WOD seeks to play on that fact. 3/4 Bodyweight cleans tend to favour the short and stout (Greg), Burpee chins those with greater reach (not Greg). The chins remind us of Greg’s ability, even as a short ass with the winds against him, to continually keep pace and exceed expectations. We suggest finding a really high bar – Greg would have loved it. Double-unders are a thrown in to test one’s finer motor skills under duress, those able to keep calm normally finish them unbroken, get a bit worked up and they can be torturous. Greg was excellent at keeping a game face and this movement rewards those able to pace themselves.
The peculiar reduction in numbers each round, 1-2-3 respectively pays homage to Greg’s proud Jewish heritage and ability to be calculated even when exhausted. It is common for the more careless to loose count and re-do rounds, the ever diligent Greg would have had no trouble here. A) Back Squats
Build to a heavy 3 Rep Set 16 min B) 21 - 18 - 15 - 12 - 9 RFT DB Snatches 22/15kg 200m Run Easter Friday Partner WOD
40min Eggstravaganza AMEggsAP Eggs get drawn from the bunny hopper at random With one person working at a time complete the task related to the colour of the egg Pink Eggs = 10 S2O 40/30kg Red Eggs = 20 Burpees Golden Eggs = 30 Wall Bals 9/6kg Green Eggs = 40 Sit Ups Perform 20 DU each with your partner after completing your eggsercise. Total your eggs and reps Partner WOD - YGIG
Buy in 80 Cal Bike (alt every 10 cal) Then alternating movements Complete 20 rounds of: 5 Pull Ups or chins 5 Power Cleans 60/40kg 10 Box Jump Overs pr Step over with 5kg Then cash out 80 Cals Rower (alt every 10) 45min cap EMOM x 24min
1. Front Squat x 5 Reps 2. GHD's 10-15 Reps 3. Push Ups 10-15 Reps *Choose loads, reps and scale movements accordingly MHQ 19.1
20min Cap Part A (for time) 25 Power Clean 10 Wall Ball 20 Power Clean 20 Wall Ball 15 Power Clean 30 Wall Ball 10 Power Clean 40 Wall Ball 5 Power Clean 50 Wall Ball In remaining time.... Max weight 1RM Hang Clean Third wheel V2.6
Working in Teams of 3 25min AMRAP Alt Movements 2 Rope Ascents 6 Push Press 50/35kg 10 Burpees 3rd Athlete completes 20 cals on rower Record total Rounds and Cals A) Power Snatch
Find a Heavy 1RM 16min B) 12min AMRAP 12 Power Cleans 40/30kg 12 Box Jumps 24/20" 12 Sit Ups 30 - 25 - 20 - 15 - 10 - 5
Wall Balls Ring Push Ups OH Lunges 20/15kg * Run 200m after completing each round Time Cap 35min Complete for Time:
50 Deadlifts 80/55kg 50 KB Swings 24/16kg 50 Russian Twists 15/10KG 50 Pull Ups 50 Russian Twists 15/10kg 50 KB Swings 24/16kg 50 Cal Rower |
CategoriesArchives
May 2019
|