A) Double Under Progressions
Calf and Core Strengthening
B) Benchmark Girl Annie
50 - 40 - 30 - 20 - 10 RFT
Double Unders
Sit Ups
Calf and Core Strengthening
B) Benchmark Girl Annie
50 - 40 - 30 - 20 - 10 RFT
Double Unders
Sit Ups
|
A) Snatch 3 Reps x 5 Work Sets Build to a moderately heavy weight with good form and then maintain for 5 work sets B) Complete for time 20 Push Ups 25 Deadlifts 60/40kg 20 Push Ups 20 Deadlifts 80/55kg 20 Push Ups 15 Deadlifts 100/70kg 20 Push Ups 10 Deadlifts 120/85kg 15min Time Cap   Another Amazing Comp day as over 110 Athletes battled it out at Prepare For Anarchy More details and podium finishers can be found here
On a continuously running clock complete the following Run 1600m Rest 4mins Run 1200m Rest 3min Run 800m Rest 2min Run 400m Rest 1min Run 200m Record your overall time   A) Split Jerk or Push Jerk 2 Reps E90sec x 7 sets Increasing Load B) 15min AMRAP 5 Push Press 60/40kg 10 Back Squats 60/40kg 15 KBS 24/16kg   10 RFT 3 T&G Power Cleans 10 Unbroken T2B Rest Long enough to do each set unbroken If you break up Reps do 3 burpees before continuing   A) Butterfly Kipping Pull Up Progressions B) 15min AMRAP 5 Pull Ups 10 FR Lunges 50/35kg 15 Wall Balls 9/6kg   Complete for time 50 Double Unders 21 Deadlifts 100/70kg 21 HSPU 50 Double Unders 15 Deadlifts 100/70kg 15 HSPU 50 Double Unders 9 Deadlifts 100/70kg 9 HSPU 50 Double Unders 20min cap   Working in Pairs
Share the load to complete as many rounds as possible in A) B) C) A) 0.00-12.00 Buy in = 400m Run, then AMRAP 5 Pull Ups or Chin Ups 5 Bar Dips Alternate rounds with your partner 12.00-14.00 Rest Break B) 14.00-26.00 Buy In = 400m Run, then AMRAP 10 T2B 10 Wall Balls 9/6kg Alternate rounds with your partner 26.00-28.00 Rest Break C) 28.00-30.00 Buy in= 400m Run, then AMRAP 8 Push Press 40/30kg 10 FR Lunges 40/30kg Alternate rounds with your partner A) Snatch Singles
E90sec x 5 Sets Work up to a moderately heavy single then E90sec x 5 continue at that load with no misses B) 5min AMRAP 5 Power Snatch 50/35kg 10 Box Jump Overs 24/20" Complete for time
50, 40, 30, 20, 10 Air Squat 5, 10, 15, 20, 25 HSPU 50, 40, 30, 20, 10 Sit Ups 25min Cap 20min AMRAP of 1 Deadlift 100/70kg 5 Strict Chins 25 Double Unders Add 1 extra Deadlift 100/70kg to each successive round   Complete for time 200m Run 5 S2O 60/40kg 200m Run 10 S2O 200m Run 15 S2O 200m Run 20 S2O 5 Bench Press 60/40kg 200m Run 10 Bench Press 200m run 15 Bench Press 200m Run 20 Bench Press 25min cap   A) Front Squats 3 Reps E90sec x 7sets Increasing Load B) Complete for time 50 Pull Ups 40 Wall Balls 30 T2B 20 Squat Cleans 50/35 10 BMU   30min AMRAP In teams of 3 Rotate through 3 stations Only 1 person working at each station 1. Cals Bike 2. 40m Farmer Carry 32/24kg KB 3. Wall Balls 9/6kg *EMOM = 3 Burpees  13 RFT 1st round complete 1 Power Clean 60/40kg 1 Box Jump 30/24" 1 T2B 2nd round complete 2 unbroken power cleans 2 Box Jumps 2 unbroken T2B 3rd round complete 3 unbroken power cleans 3 Box Jumps 3 Unbroken T2B etc etc 13th round complete 13 unbroken power cleans 13 Box Jumps 13 Unbroken T2B *If you have to break up the Power Cleans or T2B perform 13 Double Unders as a penalty before continuing 30min Cap   A) Back Squat 5 Reps E90sec x 7 Sets Increasing Load B) 3 RFT 15 Thrusters 40/30kg 15 Ring Push Ups   EMOM x 24mins 1st min = 5-10 Power Snatch 50/35kg 2nd min = 8-12 GHD Sit Ups 3rd min = 10-15 Bar Curls 35/25kg *Must be Max Unbroken Reps *Capped at 30sec per movement * If you have to break then stop and get ready for the next movement. * Record the lowest reps per each movement   Steve's Birthday WOD Within a 37min cap complete 37 Burpees 37 Sit Ups 37 Pull Ups 37 Bar Dips 37 S2O 40/30kg 37 OHS 40/30kg 37 Back Rack Lunges 40/30kg 37 HSPU 37 Wall Balls 9/6kg *Run 200m upon completion of each movement *In the time remaining ME Rope Climbs   A) Cleans 3 Reps E90sec x 7 Sets Increasing Load B) 21 - 15 - 9 RFT Deadlifts 100/70kg Box Jump Overs 24/20" Buy in 100 Double Unders   |
