800m Run
80 Sit Ups
600m Run
60 KB Swings 24/16kg
400m Run
40 Front Rack Lunges 40/30kg
200m Run
20 Thrusters 40/30kg
CrossFit Anarchy Bendigo |
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Complete for time:
800m Run 80 Sit Ups 600m Run 60 KB Swings 24/16kg 400m Run 40 Front Rack Lunges 40/30kg 200m Run 20 Thrusters 40/30kg
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Complete for time:
30 Back Squats 80/50kg 30 Pull Ups 20 Back Squats 100/65kg 20 C2B Pull Ups 10 Back Squats 120/80kg 10 BMU A) Deadlifts
5 Reps E90sec x 7 Sets Increasing Load B) 3 RFT 4 Rope Ascents 8 Power Cleans 60/40kg 16 T2B 32 KBS 24/16kg Partner up and share the load
200 Double Unders 100 OH Lunges 20/15kg 50 Wall Balls 9/6kg 15 Rope Ascents 50 Wall Balls 9/6kg 100 OH Lunges 200 Double Unders A) Back Squats
4 x 5 min work sets 15min B) 5 RFT 10 Deadlifts 100/70kg 10 Burpees to 6" bar Queen's Birthday Public Holiday WOD
Partner up and share the load to complete for time 91 Double Unders 91 T2B 91 Wall Balls 9/6kg 91 Pull Ups 91 GHDs 91 S2O 91 Front Rack Lunges 40/30kg 91 Bar Curls 40/30kg 91 Burpees Partner up and share the load to complete
50 Back Squats 60/40kg 40 Pull Ups 30 S2O 60/40kg 50 Front Squats 50/35kg 40 Pull Ups 30 S2O 50/35kg 50 OH Squats 40/30kg 40 Pull Ups 30 S2O 40/30kg EMOM x 30min
1st min = Max Cals Rower 2nd min = Max GHD Sit Ups 3rd min = Max Double Unders * During round one find your max effort in the first 30sec * Maintain the same numbers for the remaining 9 rounds Complete for time
800m Run 30 Power Snatches 40/30kg 10 C2B Pull Ups 20 Power Snatches 50/35kg 20 C2B Pull Ups 10 Power Snatches 60/40kg 30 C2B Pull Ups 800m run A) Front Squat
E90sec 3 Reps x 7 Sets Increasing Load B) 3 RFT 10 Thrusters 40/30kg 10 Burpees over the bar A) Deadlifts
E90sec 5 Reps x 7 Sets Increasing load B) 5 RFT 6 Power Cleans 60/40kg 12 Box Jumps 24/20" * Buy in 100 Double Unders Partner up to share the load and complete the following
50 - 40 - 30 - 20 - 10 Reps Cals on Assault bike Wall Balls 9/6kg 25 - 20 - 15 - 10 - 5 Reps Burpees Power Cleans 70/45kg A) Pistol Squat Progressions
15min B) 18min AMRAP 2-4-6-8-10-12....etc Pistols alt legs 1-2-3-4-5-6...etc Strict Chins |
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May 2019
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