10 Pull Ups
15 KB Swings 24/16kg
20 Box Jumps 24/20"
CrossFit Anarchy Bendigo |
|
0 Comments
A) Push Press
E2MOT2M 3 Reps x 6 Sets B) 3 RFT 30 Push Ups 20 Front Rack Lunges 50/35kg 20 Push Press 50/35kg 30 Sit Ups A) You Choose
Back Squat or DeadLift 5 x 5 Rep Work Sets 20 mins B) EMOM x 7 min 7 Deadlifts 100/70kg 14 Push Ups Rest 2 min then: C) EMOM x 6 min 5 Power Cleans 70/45kg 10 Dips Rest 2 mins then: D) EMOM x 5 min 3 Hang Cleans 70/45kg 3 HSPU WOD
Grand Final Special 2 teams each complete AMRAP component (offense) and Pace set component (defense) Split into 4 quarters of work 1st Qtr- Pull Ups 2nd Qtr - KB Swing 24/16kg 3rd Qtr - Wall Ball 9/6kg 4th Qtr – 40m Sled Push 25/Sled kg Pace set team will complete a 400m team run and 100 burpees to offset offensive team aiming to get as many reps (Goals) as possible before swapping over. *EMOTM In rotation, One offensive team member is the Interchange person = Max Cals (Points) On Assult Air Bike Total score = Reps (Goals) for each quarter + Cals (Points) on Air Bike - 3 minutes rest between quarters OCTOBER 2ND 2015
PUBLIC HOLIDAY TIME TABLE Friday 2nd October we will be running 1 WOD for the day at 8am Come dressed in your Footy Jumpers, Scarves, Hats or just your favourite team colours!! Open gym between 6am and 10am |
CategoriesArchives
May 2019
|