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Wednesday 31st October 2018

31/10/2018

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BENDIGO CUP 
Partner Hopper WOD -YGIG 
Get through as many challenges as possible in 35-minutes 

Ball #1 50 Cal Bike 
Ball #2 50 Cal Row
Ball #3 50 Wallballs 9/6kg 
Ball #4 50 Burpees
Ball #5 50 Tyre Flips & Jump through
Ball #6 100 Russian Twists 9/6kg 
Ball #7 100 Double Unders 

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Tuesday 30th October 2018

30/10/2018

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A) Split Squat 
5 x 5 (each leg) 

B) 9-minute AMRAP
3 Clean & Jerks @ 70/45kg
10 T2B

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Monday 28th October 2018

28/10/2018

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20- min AMRAP 
2 Bar Muscle-ups 
4 Strict HSPU 
6 KBS @ 32/24kg 
200m Run 

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Saturday 27th October 2018

27/10/2018

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Friday 26th October 2018

26/10/2018

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5 x 3 minute rounds 
10 Front Squats @ 60/40kg 
10 Box Jumps @ 30/24' 
Maximum effort DU's 
*Rest 90 sec between rounds 

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Thursday 25th October 2018

25/10/2018

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A) Bench press 
5 x 10 Reps 
(Work-sets) 

B) 15-12-9-6-3
Burpee C2B Pull-ups 
Wallballs 9/6kg 
​*21 Jack-knife Sit-ups after each round 

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24th October 2018

24/10/2018

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5 x 800m Run 
*Rest 1-minute between Rounds 

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Tuesday 23rd October 2018

23/10/2018

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For time: 
5 Strict HSPU
40 Power Cleans @ 60/40
10 HSPU 
20 Power Cleans @ 70/45kg
20 Ring Dips 
10 Power Cleans @ 80/50kg 
40 Push-ups 
5 Power Cleans @ 90/55kg 

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Monday 22nd October 2018

22/10/2018

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For time: 
21 Back squats @ 100/70kg 
7 Rope Climbs 
15 Front Squats @ 80/55kg 
5 Rope Climbs 
9 Overhead Squats @ 55/35kg 
3 Rope Climbs 

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Saturday 20th October 2018

20/10/2018

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30-minute dice game 
In pairs; 
Roll the dice and complete the reps shared; 
Roll a 1 = 30 Wallballs 9/6kg 
Roll a 2 = 40 Russian twists 9/6kg
Roll a 3 = 30 Pullups 
Roll a 4 = 40 Burpees 
Roll a 5 = 30 Thrusters 40/30kg 
Roll a 6 = 40 Cals Bike 
* Call it out before you roll - Get it right? Pass it on
**Run 50m before you roll the dice 

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Friday 19th October 2018

19/10/2018

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21 Deadlifts @ 60/40kg 
50 DU's 
18 Deadlifts @ 80/55kg
50 DU's 
15 Deadlifts @ 100/70kg
50 DU's 
12 Deadlifts @ 120/85kg 
50 DU's 
9 Deadlifts @ 120/100kg 
​50 DU's 
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Thursday 18th October 2018

18/10/2018

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B) Strength
1-RM Strict Press 
1-RM  Push Press
1-RM Push Jerk 
5-minutes on each movement to find a heavy 1-RM 

B) 12 -minute AMRAP 
21 Sit-ups 
14 Single arm DB S20 @ 22.5/15kg 


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Wednesday 17th October 2018

17/10/2018

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5 RFT:
10 Pistol Squats
10 DB Snatch @ 22.5/15kg
10 Box Jump Overs 24/20'
400m Run

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Tuesday 16th October 2018

16/10/2018

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A) Power Cleans 
Build to a heavy 2-RM 
15-minutes 

B) For Time 
30 Power Cleans @ 80/55kg
30 HSPU 
*Partition reps as required 

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Monday 15th October 2018

15/10/2018

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For Time:
7 Bar muscle ups, 7 C2B Pull-ups, 7 Pull-ups 
21 Thrusters 40/30kg
5 Bar muscle ups, 5 C2B Pull--ups, 5 Pull-ups 
15 Thrusters 50/35kg
3 Bar muscle ups, 3 C2B Pull-ups, 3 Pull-ups 
9 Thrusters 60/40kg

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Saturday 13th October 2018

13/10/2018

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Partner WOD - YGIG Style 
3 RFT 
1000m Row (5 x 200m) 
150 Double Unders
30 Ground to Overhead @ 50/35kg 
1000m Run (5 x 200m) 
*Rest 2 mins between Rounds 

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Friday 12th October 2018

12/10/2018

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20 min AMRAP 
8 Overhead Squats @ 50/35kg
1 Legless Rope Climb 
11 Bench Press @ 50/35kg

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Thursday 11th October 2018

11/10/2018

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3 x 5-minute rounds 
(Fight Gone Bad Style) 

1-minute Burpees
1-minute Wall Balls 
1-minute Deadlifts @ 50/35kg
1-minute GHD Sit-ups 
1-minute Power Snatch @ 50/35kg

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Wednesday 10th October 2018

10/10/2018

1 Comment

 
20-18-16-14-12-10-8-6-4-2
C2B Pull-ups 
HSPU 
*Run 200m after each round 
(30 min cap)
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Tuesday 9th October 2018

9/10/2018

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A) Hang Power Clean
6 x 3 Reps 
(Increase Load) 

B) 10- minute AMRAP 
4 Hang Power Clean @ 70/45kg
8 Box Jumps 24/20' 
16 Jack Knife Sit- ups 
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Monday 8th October 2018

8/10/2018

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A) Back Squat
Build to a heavy 8 - R.M

B) For Time: 
25 T2B 
50 Front Rack Lunges @ 50/35kg 
25 t2B 
50 Back Rack Lunges @ 50/35kg 
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Saturday 6th October 2018

6/10/2018

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Partner WOD  
For Tme: 
800m Farmers Walk @ 2 x 24/16kg 
100 Pull-ups 
100 Hang Power Cleans @ 50/35kg 
100 T2B
800m Farmers Wlk @ 2 x 24/16kg 

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Friday 5th October 2018

5/10/2018

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For Time: 
21 Snatch @ 40/30kg 
42 Push- ups 
15 Snatch @ 50/35kg 
30 Dips 
9 Snatch @ 60/40kg 
18 HSPU 

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Thursday 4th October 2018

4/10/2018

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A) Deadlifts 
5 x 8 Reps 
Work-sets 

B) 3 R.F.T 
15 Sumo deadlift high-pull 50/35kg 
15 Wallballs 9/6kg 
​15 Box jumps 24/20' 

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Wednesday 3rd October 2018

3/10/2018

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A) Skills 
10 minutes to work on 
Double Unders

B) "Kettlebell Annie"
50-40-30-20-10
Double Unders 
Kettlebell Swings 24/16kg 
​

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