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WOD
Strength: Power clean + push jerk 3,3,3,3,3 ... Conditioning: 4 rounds each for time Row 600/500m 50 double unders SWOD "Handstand"
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WOD
Strength: Muscleup or; ctb + ring dip 5 sets ... Tabata mashup A1: L-sit/ hang A2: hollow hold 6 x 10/20 or 20/10 Conditioning: Every 2:30 x 5 rounds for fastest/slowest splits 10 t2b Run 200 10 kb swing @ 32/24 WOD
Strength: OHS 3,3,3,3,3 ... Conditioning: Accumulate AMRAP in 10 minutes Odds: box jumps @ 75/60cm Evens: burpee bar overs * EMOM 3 squat cleans @ 60/40 # score = total reps (bj + bbo) **REMINDER to bring your GOLD coin donation for ANZAC DAY HERO WOD** Also bring a friend for a $5 donation to LEGACY
- Just the 1 HERO WOD at 830am Anzac Day - Gold coin donation to LEGACY- Caring for the families of those who served their country - Post WOD 2-UP ANZAC HERO WOD “Wood” 5 Rounds for total time of: ... - Run 400 meters - 10 x Burpee box jumps (24/20″) - 10 x Sumo-deadlift high-pull (42.5/30kg) - 10 x 95 pound Thruster (42.5/30kg) - Rest 1 minute (pairs, no rest) Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. WOD
Strength: Split jerk 10 minutes to find a heavy single ... EMOM x 7 4-8 kipping hspu Conditioning: Tabata mash up for total reps - 8 x 20/10 alternating between 1) shoulder to overhead @ 32.5/20kg 2) air squat WOD
Strength: Deadlift 3,3,3,3,3 ... Conditioning: 12 minute timer 3 minute plank hold 2 minute hollow hold 1 minute l-sit * accumulate until complete against the running clock - in the reminding time max kb swings @ 24/16 WOD
Strength: A1: 1 TGU A2: 6 db split squat... x 4 Conditioning: Tabata - 8 x 20/10 for lowest score 1) row (cals) 2) 10m shuttle 3) box jump 4) front rack lunge @ 42.5/30 * 1 min rest between movements SWOD 'Kipping pullup - ctb pullup and bar muscleup' WOD
Strength: Power clean 10 minutes to find a heavy single ... EMOM x 7 6 - 10 T2B Conditioning: 15 hang power cleans @ 70/45kg 30 pushups 100 double unders 30 pushups 15 hang power cleans WOD
Strength: Back squat 3,3,3,3,3 ... Conditioning: 'Narf' 9/15/21 Thrusters @ 42.5/30 Pullups WOD
"2 for 22, in tribute to Ritchie Benaud" In teams of 2, 5 Rounds of time: ... 22 KB swings (32/24) 22 Box jumps 22 Burpees 22 Wall balls 22 Pull-ups 400m run (Alternate movements, run together) |
  
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