3 RFT
5 Rope Ascents
25 Back Squats 85/60kg
CrossFit Anarchy Bendigo |
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Hero WOD "Brian" 3 RFT 5 Rope Ascents 25 Back Squats 85/60kg U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, Connecticut, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, of wounds suffered when his unit's helicopter crashed in Wardak province, Afghanistan. He is survived by his mother Patricia Parry and her husband Dr. Michael Parry, his father Scott, and siblings Christian, Amy, Andrea, Kerry, Tessa, and Morgan.
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A) Front Squats
EMOTM X 10 mins 3 reps (work sets) B) For Time: 50 Pull Ups 40 KB Box Step Overs 16/12kg 30 KB Turkish 1/2 Get Ups 16/12kg 20 Alternate Pistol Squats 10 BMU Against the clock perform
5 x 4min Rounds of 200m Run Then remaining time AMRAP of 2 Power Cleans 80/50kg 8 Dips Rest 1 min between rounds Score = Total Reps (10 reps per round) A) Hang Squat Snatch
E2MO2M 3 reps x 6 Sets Increasing Load B) 9 min AMRAP of: 12 Deadlifts 60/40kg 6 S2O 60/40kg 25 min Team AMRAP
4 Teams, share the load conga style, one person works thru in sequence, then next follows upon completion of reps for each movement : 15 Cals Rowing 15 Box Jumps 24/20" 15 GHD Sit Ups 15 KB SDLHP 32/24 15 Wall Balls 9/6kg You may only overlap your team mate at the end of round "Chasing Annie"
50,40,30,20,10 RFT of Double Unders Sit Ups 400m Run at the end of each round Compare to 23/7/13 A) Back Squats 10 mins
3 Attempts for Max Reps BW on Bar for Rx B) EMOTM X 20 mins 1st min = 15 Wall Balls 2nd min = 15 Pull-ups A) Front Squats
E2MOT2M 3 Reps x 6 Sets B) GV Comp WOD 1 Complete for time Buy in - 200m run 21-15-9 Cleans 45/30kg (Beginner 30/20) Over bar Burpees 9 mins cap C) GV Comp WOD 3 Complete for time 30 Sit Ups 30 Kb swings 30 Kb goblet squats 30 Kb g2o (alternating) 30m Kb lunge Intermediate - 24/16kg Beginners - 16/12kg 8 min cap A) 20min Skills / Strength
Work a Weakness B) 20 min Partner AMRAP Alternating Movements 7 Power Cleans 70/40kg 14 Ring Push Ups 21 Lunges 21 - 15 - 9 RFT
Power snatch 55/35kg KB Swing 32/24kg T2B But In: 100 Double Unders Cash Out: 100 Double Unders 11 Rounds
29m Shuttle run 10 Burpees 10 Butterfly sit-ups 10 Thrusters with a barbell 20/15kg Time cut off 25 mins. A) Bench Press
E2MO2M 3 Reps x 6 Sets B) 12min AMRAP of 9 Deadlifts 100/70kg 12 Box Jumps 24/20" 15 Push Ups A) 20 mins
Skills Snatch B) 25min Partner AMRAP 21 Thrusters 35/20 kg 15 Bar Dips 9 Bar Facing Burpees While one person is working the other Runs 400m A) Strict Chins
EMOTM x 10mins 5 Reps B) Complete for time 1 Rope Ascent 20 Wall Balls 9/6kg 2 Rope Ascent 20 Wall Balls 9/6kg 3 Rope Ascent 20 Wall Balls 9/6kg 4 Rope Ascent 20 Wall Balls 9/6kg 5 Rope Ascent 20 Wall Balls 9/6kg Complete for time
400m run 10 HSPU 20 T2B 30 KB Swings 40 DU 800m Run 40 DU 30 KB Swings 20 T2B 10 HSPU 400m Run A) Back Squats
EMOTM 5 Reps x 6 Sets B) 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 Barbell Lunges 60/40kg Push Press 60/40kg GHD Sit Ups * You may only use one bar, and one rack! Hero WOD 'ROY' 5 Rounds for time 15 Deadlifts 100/70kg 20 Box Jumps 24/20" 25 Pull Ups Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations.
He is survived by his wife Amy and three children, Michael, Landon and Olivia. |
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