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WOD
3 Sets for distance of: 5x 1:30 Run
:15 sec rest Rest 1:00 between sets
"JT"
21/15/9 of:
Handstand Push ups
Ring Dips
Push ups
GYMNASTIC CONDITIONING
30 Toes to bar
for time.
WENDLER
Bench Press
15 Clean and Jerks - 40/30kg
60m Run
12 Clean and Jerks - 60/40kg
9 Clean and Jerks - 70/45kg
6 Clean and Jerks - 80/55kg
3 Clean and Jerks - 90/65kg
1-5 Muscle ups
E.M.O.M for 10 minutes
"Helen"
3 rounds for time of:
400m Run
21 Kettle Bell Swings - 24/16kg
12 Pull ups
ANZAC DAY WOD
BUY IN: 1000m Row
Then,
25 Air Squats
4 Muscle ups
25 Sit ups
4 Thrusters - 70/45kg
25 Box Jumps - 24/20"
4 Rope Climbs
25 Push ups
4 Snatches - 70/45kg
25 Burpees
CASH OUT: 1000m Run
*Teams of 4.
*All movements with 25 repetitions are completed syncronised.
*All 4 reps of the 4 repetition movements must be completed by...
"CrossFit Total"
1RM Back Squat
1RM Shoulder Press
1RM Deadlift
KEEN TO GIVE THIS ONE A GO WITH ME TODAY?
21/15/9 OF:
Shoulder to Overhead - 60/40kg
Chest to Bar Pull ups
Shoulder Press
2 rounds for split times of:
500m Row
3 minute rest
1km Assault bike
Back Squats
5 rounds for time of:
4 Clean and Jerks - 80/55kg
8 Chest to Bar Pull ups
12 Handstand Push ups
SQUAT SNATCH
2 @ 65%
2 @ 70%
2 @ 75%
2 @ 80% * 2
20 Ring Dips
40 Front Squats - 40/30kg
60 Double Unders
40 Burpees
20 Power Snatches - 40/30kg
For time
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