E2MOT2M
3 Reps x 6 Sets
B) 3 RFT
30 Push Ups
20 Front Rack Lunge 50/35kg
20 Push Press 50/35kg
30 Sit Ups
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A) Push Press
E2MOT2M 3 Reps x 6 Sets B) 3 RFT 30 Push Ups 20 Front Rack Lunge 50/35kg 20 Push Press 50/35kg 30 Sit Ups
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Partner WOD
Pair up and Share the Load to Each get through 4 RFT of: 400m Run Then 15 Wall Balls 9/6kg 15 KB Swings 24/16kg 15 Sit Ups 15 Box Jump Overs 24/20" While one does the 400m Run, the other is working through the other 4 movements, you then swap. A) Snatch E2MOT2M 3 Reps x 7 Sets *Increase the load if possible, focusing on form B) WOD Courtesy of Masters League WOD 40.2 3 Min AMRAP x 4 Rounds 1 Min Rest between rounds Score = Total Reps
A) Back Squat
E2MOT2M 3 Reps x 7 Sets Increase the load each set B) 15 min AMRAP 10 Pistol Squats 20 Russian Kettlebell Swings 24/16kg 200m Run *Buy In - 100 Double Unders Complete for time
44 Burpees 44 Deadlifts 60/40kg 44 Burpees 44 Power Cleans 60//40kg 44 Burpees 44 S2O 60/40kg 44 Burpees A) Front Squat
E2MOT2M 3 Reps x 8 Sets *Increase the load each set B) Running 'Jackie' For time 800m Run 50 Thrusters 20/15kg 30 Pull Ups A) Push Press
E90secOT90sec 3 Reps x 8 Sets *Increase load if possible B) 15min AMRAP 30 Double Unders 20 K2E 10 HSPU HERO WOD - 'Langley' 4 Rounds for Time 800m run 20 reps pull ups 30 reps push ups 50 reps air squats SGT Langley was serving with the Special Operations Task Group when he was killed during deliberate operations against a Taliban Safe Haven on 4 July 2011 in Afghanistan.
Sergeant Langley was an extremely experienced Section Commander who always set an example to all those who had worked with him. He was an exemplary Commando, a warrior and a leader who gave his best, and always got the best out of those around him. Sergeant Langley was universally respected by all the men and women of the 2nd Commando Regiment. Even after his death, his comrades remained inspired by the man he was and relentlessly took the fight to the insurgents. Sergeant Todd Langley has been awarded the following honours and awards: Commendation for Distinguished Service 2002 and 2008, Australian Active Service Medal with clasp East Timor, clasp ICAT, Afghanistan Campaign medal, Defence Long Service Medal, Australian Defence medal, United Nations Medal UNTAET, NATO Non Article 5 Medal with clasp- ISAF, Infantry Combat Badge and the Unit Citation for Gallantry. Sergeant Langley is survived by his loving family. Of note, Sergeant Langley has a brother who is a Corporal in the Australian Army. HERO WOD - 'B-1' 3 Rounds for time: 400m Run 21 Kettlebell Swings (24/20kg) 15 Knees to Elbows 9 Ring Dips Upon leaving school Benjamin Ranaudo joined the Army and was posted to Townsville’s 1st Battalion, the Royal Australian Regiment (1RAR), part of the 3rd Brigade (3BDE).
Benjamin initially served in East Timor before serving in Afghanistan with the Mentoring and Reconstruction Task Force-2. In Afghanistan, Private Benjamin Ranaudo, 22, was killed on 18th July 2009 by a bomb or mine as his unit surrounded a walled compound in the Baluchi Valley of southern Afghanistan while searching for insurgents. Private Ranaudo, who had been in Afghanistan for only four weeks, was described as a dedicated professional soldier. “He died ensuring that terrorist groups do not have Afghanistan as a base from which they can plan and mount attacks,” said the chief of the Defence Force,Air Chief Marshal Angus Houston Ben was a Crossfitter like all of us. He trained at Crossfit North Queensland Townsville. |
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May 2019
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