| CrossFit Anarchy Bendigo |
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Partner up and share the load Buy in: 200 Double Unders Then 20 R.F.T 6 Power Cleans 60/40 8 Close Grip Bench press 40/30 10 Box Jump Overs 24/20" Buy Out: 200 Double Unders *One person works at a time *Alternating movements
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Benchmark girl 'Karen' For time: 150 Wallballs 9/6   Benchmark Girl ' Helen ' 3 R.F.T 400m Run 21 KBS 24/16 12 Pullups   Benchmark Girl ' Grace ' For Time: 30 Clean & Jerks 60/42.5   Benchmark Girl ' Annie ' 50-40-30-20-10 Double Unders Sit Ups   Benchmark girl 'Fran' 21-15-9 Thrusters 42.5/30 Pull Ups   " Third Wheel WOD " V1.5 Working in teams of 3 complete as many Rounds and Calories as possible 30 min AMRAP 6 Pull Ups 12 Single Arm KB Swings 22 Double Unders *2 Athletes are working through the AMRAP *One person works at a time *Resting athletes are responsible for 25/20 Calories on Rower before tagging back into the AMRAP   20 Min AMRAP 3 Power Cleans 80/55kg 10 Ring Push-Ups 50m OH Lunge 15/10   " Third Wheel WOD " V1.5 Working in teams of 3 complete as many Rounds and Calories as possible 30 min AMRAP 6 Pull Ups 12 Single Arm KB Swings 22 Double Unders *2 Athletes are working through the AMRAP *One person works at a time *Resting athletes are responsible for 25/20 Calories on Rower before tagging back into the AMRAP   For Time: 30 Deadlifts 100/70 30 Squat Cleans 80/55 30 S20 60/40 30 Thrusters 40/30 30 Wall Balls 9/6 30 Burpees  A) BMU Progressions B) 14min AMRAP 3 BMU 5 Hang Snatches 40/30 35 DU's   A) Back Squats Build to a Heavy 5 Rep Set B) 5 R.F.T 5 Power Cleans 60/40 10 Front Squats 60/40 15 GHD Sit- Ups   ' Partner Triple 3 ' Partner up and share the load For time: 3km Row 300 Double Unders 3 Mile Run    ' Strictly Cindy ' 20 min AMRAP 5 Strict Chins 10 Push Ups 15 Squats   A) Clean & Jerk Build to a heavy single B) 21-15-9 G20 50/35kg T2B  5 R.F.T 36 Double Unders 6 Deadlifts 100/70 2 Continuous Rope Climbs   25min AMRAP 5m Handstand Walk 10 HSPU 15 Sit-ups 200m Run   Queens Birthday WOD Celebrating 92 years Partner up and share the load to complete the following for time: 92 Double Unders 92 T2B 92 Wall Balls 9/6 92 Pull Ups 92 Sit-ups 92 S2O 40/30 92 FR Lunges 40/30 92 Hang Power Cleans 40/30 92 Burpees   35 min Partner Dice AMRAP Roll the Dice and complete the movement with your Partner (Sharing the load) 1= 10 Deadlifts 100/70 2 = 20 T2B 3 = 30 Wallballs 9/6kg 4 = 40 Sit Ups 5 = 50 Cal Row 6 = 60 Cal Bike   A) OHS Find a heavy 3 Rep Set B) 3 R.F.T 20 Russian KB Swings 24/16kg 20 WTD Box Step Overs 24/20" -24/16kg 20 OH Lunges 24/16kg   A) Bench Press Find a heavy 5 rep set B) 20-18-16-14-12-10-8-6-4-2 Pull Ups Burpee to a bar (out of reach)   For Time: 20 Double Unders 20 Squat Cleans 60/40 15 GHD Sit Ups 40 Double Unders 15 Squat Cleans 70/45 15 GHD Sit Ups 60 Double Unders 10 Squat Cleans 80/55 15 GHD Sit Ups 80 Double Unders 5 Squat Cleans 90/60 15 GHD Sit Ups   A) Handstand Progressions + Handstand Holds * Free Standing Handstand Holds * Handstand Walking B) 3 R.F.T 400m Run 12 HSPU (Choose ONE of the following Rope Climb option) *1 Legless Rope Climb * 2 Continuous Rope Climbs * 3 Single Rope Climbs * 6 Rope Pulls  |
