5 Reps E90sec
8 Sets Increasing Load
B) 3 RFT
400m Run
5 Rope Climbs
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800m Run
30m OH Lunges 24/16kg 30 KBS 24/16kg 30 T2B 30 Box Jumps 24/20" 30 S2O 60/40kg 100 DU's 30 S2O 60/40kg 30 Box Jumps 24/20" 30 T2B 30 KBS 24/16kg 30m OH Lunge 24/16kg 800m Run 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 RFT
Bar Dips C2B Pull Ups After each round: Complete 20 Unbroken Double Unders If you break the Double Unders you must start them again. Complete for time
50 Wall Balls 30 Snatches 40/30kg 50 Wall Balls 20 Snatches 50/35kg 50 Wall Balls 10 Snatches 60/40kg Record reps if not completed in 30min time cap Complete for time:
20 Burpee Box Jumps 24/20" 20 Power Cleans 50/40kg 15 Burpee Box Jumps 24/20" 15 Power Cleans 60/45kg 10 Burpee Box Jumps 24/20" 10 Power Cleans 70/50kg 5 Burpee Box Jumps 24/20" 5 Power Cleans 80/55kg A) Front Squats
E2MO2M 3 Reps x 8 Sets Increasing load B) Benchmark Girl ' Jackie' For time 1000m Row 50 Thrusters 20kg 30 Pull Ups compare to 26/10/2015 Goodluck to Belle Harwood, competing today in The Victorian Junior, Youth & U15 Championships at the Eleiko Victorian Weightlifting Stadium in Hawthorn. Check for updates at https://www.facebook.com/vicweightlifting/
A) Spell out your warm up
A = 50 Star Jumps B = 30 Sit Ups C = 30 Squats D = 20 Push Ups E = 50 Star Jumps F = 15 burpees G = 20 Lying Pull Ups H = 30 Squats I = 50 Star Jumps J = 30 Sit Ups K = 20 Push Ups L = 30 Lunges M = 15 burpees N = 15 burpees O = 50 Star Jumps P = 20 Lying Pull Ups Q = 30 Sit Ups R = 20 Push Ups S = 20 Lying Pull Ups T = 30 Squats U = 50 Star Jumps V = 30 Lunges W = 20 Lying Pull Ups X = 30 Sit Ups Y = 30 Lunges Z = 20 Lying Pull Ups B) Partner up to share the load 20min AMRAP of 7 Cleans 60/40kg 14 Box Jumps 24/20" 21 Sit Ups Resting Partner runs 200m A) Power Snatch
5 Reps EMOM x 5min Rest 1min to load bar 3 Reps EMOM x 5min Rest 1 min to load bar 1 rep EMOM x 5min B) Go as far as you can go 1st min = 1 Deadlift + 1 Pull Up 2nd min = 2 Deadlifts + 2 Pull Ups 3rd min = 3 Deadlifts + 3 Pull Ups And so on until the min beats you *Deadlift is set to Bodyweight for RX, Scale as required Complete for time
400m Run 40 Wall Balls 9/6kg 40m Burpee Long Jump 40 KB Swings 24/16kg 40m OHWL 15/10kg 400m Run 40m OHWL 15/10kg 40 KB Swings 24/16kg 40m Burpee Long Jump 40 Wall Balls 9/6kg 400m Run Masters League 16ML.4
TOTAL REPS = 21-15-9 (FRONT SQUATS&BURPEES) + SKIPS + MU/C2B/JUMPING PULL UPS + SQUAT CLEANS Hero WOD "Murph"
For time: 1.6km Run 100 Pull-ups 200 Push-ups 300 Squats 1.6km Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great man who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a 1.6km run. If you've got a 9 kg weight vest or body armor, wear it. NOTE: You may attempt this WOD Solo or perform this as a Partner WOD, it's up to you to choose!!! A) Snatch
18min to build to your 1 RM B) 21-15-9 RFT Power Snatch 35/25kg T2B Over Bar Burpee EMOTM 24min
1st min = 4 Squat Cleans 70/45kg 2nd min = 8 C2B Pull Ups 3rd min = 12 GHD's *Scale Reps or weight where necessary Complete for time:
150 DU's 15 Deadlifts 100/70kg 75 Push Ups 100 DU's 10 Deadlifts 100/70kg 50 Push Ups 75 DU's 5 Deadlifts 100/70kg 25 Push Ups 50 DU A) Skills
Work a weakness B) Complete for time 21 Power Cleans 50/35kg 50 Double Unders 3 Rope Climbs 15 Power Cleans 50/35kg 50 Double Unders 2 Rope Climbs 9 Power Cleans 50/35kg 50 Double Unders 1 Rope Climb Share in Coach Tony and Coach Ian's Birthday Burpees and complete the following
45 Burpees 45 Deadlifts 60/40kg 45 Burpees 45 Pull Ups 45 Burpees 45 S2O 60/40kg 45 Burpees 45min time Cap |
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May 2019
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