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WOD
Retesting this months benchmark assessment. 5km run rest then midline; 3 sets 4 turkish get-up right and left 30 sec hollow hold
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WOD (grand final special)
2 teams each complete AMRAP component (offense) and Pace set component (defense) split into 4 quarters of work 1st Qtr- pullups 2nd Qtr - kb swing @ 24/16kg 3rd Qtr - wall ball @ 9/6kg 4th Qtr - sled push (metres) @ 45/20kg Pace set team will complete a 400m run and 100 burpees to offset offensive team aiming to get as many reps as possible before swapping over. - 3 minutes rest between quarters WOD
Strength: OMEM x 10 1 power clean + 1 hang clean Conditioning: For time Buy in- 500m row 5 rounds 10 Deadlifts- Body weight 12 Box jumps 24/20" 14 HR Push-ups Cash out- 500m row WOD
Skill: Double under 10 x 20 on/10 off Conditioning: 'Beep Test' As far as possible in a multi staged 20m shuttle run - One mulligan is allowed Finisher: Team sled push WOD
Strength: Push press 5,5,3,3,1,1 Conditioning: For reps/time 3 minutes max ring dips then (no rest) 21/15/9 burpree butterfly situp wall ball WOD
Strength: OMEM x 10 1 power snatch + 1 hang snatch Conditioning: 5 x 3 min rounds/ rest 1 min between Run 200m (buy in) AMRAP 7 KB swing @ 24/16kg 7 OHS @ 30/20kg WOD
Strength: OMEM x 10 1 power snatch + 1 hang snatch Conditioning: 5 x 3 min rounds/ rest 1 min between Run 200m (buy in) AMRAP 7 KB swing @ 24/16kg 7 OHS @ 30/20kg WOD Strength: Front squat 5,5,3,3,1,1 METCON 'Fran' 21/15/9 Thrusters @ 42.5/30kg Pullups Partner WOD
Run 400m (both) Complete total reps as a pair 50 wall balls (other partner- wall sit) 100 HR pushups (partner-plank)... 200m partner carry 50 OH Lunge steps 20/10kg 100 pullups (partner- hang from bar) 200m partner carry 50 burpees 100 KB swings 24/16kg 400m run (both) WOD Strength Deadlift 3,3,3,3,3 ... Conditioning 3 Rounds for total REPS 1min- KB/DB Floor Press 32/24kg 1min- Double Unders 1min- KB/DB Step ups 32/24kg, 24/20" 1min- Burpees 1 min rest |
  
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