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Workout of the Day

Wednesday 29th

29/4/2015

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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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Tuesday 28th april

29/4/2015

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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

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monday 27th april

29/4/2015

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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)

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Saturday 25th april

29/4/2015

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**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.

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Friday 17th april

16/4/2015

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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

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Thursday 16th april

16/4/2015

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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

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Wednesday 15th april

16/4/2015

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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'

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Tuesday 14th april

16/4/2015

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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

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Monday 13th april

16/4/2015

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WOD

Strength:
Back squat
3,3,3,3,3

... Conditioning:
'Narf'
9/15/21
Thrusters @ 42.5/30
Pullups

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Saturday 11th april

16/4/2015

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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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CrossFit Brawn                                                                                                             122 Mooringe Ave, North Plympton, South Australia
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