A) Bench Press
EMOM
5 Reps x 7 Sets
B) 15min AMRAP of
100m Run (2 laps of frame)
20 KBS 24/16kg
10 Burpees
EMOM
5 Reps x 7 Sets
B) 15min AMRAP of
100m Run (2 laps of frame)
20 KBS 24/16kg
10 Burpees
|
A) Deadlift E2MO2M 3 Reps x 7 Sets (Increasing load) B) 21-15-9 Hang Squat Clean 50/35kg Box Jumps 24/20" *Complete 50 Double Unders after each round   UP's for time 75 Pull Ups 50 Sit Ups 75 Push Ups 50 Sit Ups 50 Pull Ups 50 Sit Ups 50 Push Ups 50 Sit Ups 25 Pull Ups 50 Sit Ups 25 Push Ups 50 Sit Ups
 A) Back Squats E2MO2M 3 Reps x 7 Sets (Increasing Load) B) 3 Rounds of: Run 400m 20 Back Rack Lunges 60/40kg 20 S2O 60/40kg   Complete for time: 40 Snatches 40/30kg 40 Wallballs 9/6kg 40 T2B 40 Box Jump Overs 40 Burpees to bar 40 HSPU   A) EMOM x 10 min 5 Back Squats B) 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps of Thrusters 40/30kg Perform: 1 Rope Ascent upon completion of each round of Thrusters 20min Time Cap   5 RFT 12 Power Cleans 60/40kg 400m Run 30min Time Cap   A) Bring Sally Up Lying Leg Raises B) Complete for time: 30 Wall Balls 9/6kg 30 DB Squat snatches 20/15kg 30 GHD Sit Ups 20 Wall Balls 9/6kg 20 DB Squat snatches 20/15kg 20 GHD Sit Ups 10 Wall Balls 9/6kg 10 DB Squat snatches 20/15kg 10 GHD Sit Ups 5 rounds for Max Reps 1 min Deadlifts @ 1.5 x BW Rest 30 sec 1 min Dips @ BW Rest 30 sec 1 min Double Unders Rest 30 sec Record your totals Deads / Dips / DU's   A) Front Squats 3 Reps EMOM x 10mins B) 15 min AMRAP 7 Strict Pull Ups 14 Push Ups 21 Walking Lunges   "1775" Complete as many Rounds as possible in 60 minutes of 17 Power Cleans 60/40kg 75 Squats Unload the barbell and carry it 200 meters away. Return to the plates and then carry one forward to the barbell. Retrieve the second plate, carry it forward and reload the barbell for the next round.
 A) Jerks 3 Reps x 5 Sets 15mins B) 7 Min AMRAP 5 Ring Dips 20 Russian Twists 9/6kg   7 RFT 5 Deadlifts 120/85kg 10 K2E 15 KBS 24/16kg   21/15/9 RFT 400m Run C2B Pull Ups Burpee Box Jumps 24/20"
 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps of Squat Cleans 70/45kg HSPU 20min Cap   Queen's Birthday Public Holiday WOD Partner up and share the load to complete for time 90 Double Unders, 2x Skips, Skips 90 T2B, TAH, KR 90 Wall Balls 9/6kg, WB 6/4kg, WB Squat 90 Pull Ups, Jumping Pull Ups, Ring Rows 90 Sit Ups 90 S2O 40/30kg, 30/20kg, 20/15kg 90 Front Rack Lunges 40/30kg, 30/20kg, Lunges 90 Bar Curls 40/30kg, 30/20kg, 20/15kg 90 Burpees or Burpees or Burpees
Attn Anarchy Crew Please note a change to the time table, for this Monday 13th June Queens Birthday Public Holiday There will only be 1 WOD starting at 8am The Box will be open from 7.30am however there will be no Open Gym available. If you are here....be prepared to do the WOD, no exceptions.  Complete for time 0.00 - 5.00min 500m Row 20 Thrusters 40/30kg 15 KB Swings 24/16kg 5.00 - 15.00 800m Run 30 Thruster 40/30kg 20 KB Swings 24/16kg 15.00 - 20.00 500m Row 20 Thrusters 40/30kg 15 KB Swings 24/16kg Record your time as you finish each round, rest until start time of next round.   With a continuously running clock Starting with an empty barbell 20/15kg E90sec 3 Power Snatch T&G add 5/205kg E90sec When you reach your max, switch to 3 Power Cleans T&G add 5/2.5kg E90sec When you reach your max, switch to 3 Deadlifts T&G and add 10/5kg Record your max Snatch, Clean and Deadlift triples   Complete for time 20 Deadlifts 100/70kg 40 Pull Ups 100 Double Unders 15 Deadlifts 100/70kg 30 Pull Ups 75 Double Unders 10 Deadlifts 100/70kg 20 Pull Ups 50 Double Unders   Complete for time: 20 Deadlifts 100/70kg 40 Pull Ups 100 Double Unders 15 Deadlifts 100/70kg 30 Pull Ups 75 Double Unders 10 Deadlifts 100/70kg 20 Pull Ups 50 Double Unders 20 Min Cap   A) Back Squat 5 Reps x 8 Sets Increasing Load B) Push Press 5 Reps x 8 Sets Increasing Load C) Courtesy of Compi 3min OH Lunges 25 OH Lunges 15/10kg 25 OH Lunges 20/15kg AMRAP OH Lunges 25/20kg Remaining time   A) 20min Strength or Skills B) 17min Partner AMRAP 5 Snatches 35/25kg 5 Bar Facing Burpees While Partner performs 100m Run   18 min AMRAP 5 Deadlifts 100/70kg 10 Ring Push Ups 15 Box Jumps 24/20"   |
