The Battle of the Ages is today – come along to GEO

 

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Hey guys,

The day has arrived.  The Battle of the Ages is here.  Thank you to all of you who are supporting this great cause – to raise money for the people of Nepal who suffered during and after the earthquakes in April.  They still need our help and your participation in this event is doing just that.

We will kick things off with a workout briefing shortly after 9am.  Please be on time as we need to register all teams and hand out raffle tickets.  We will run roughly 10-15 teams per heat.  A whiteboard will be set-up in the Box where you can put your name down for a particular heat.  First in, first serve.

We’ll have a short break during which time we’ll run a little obstacle course for any of the kids that are present, then we’ll get into the 2nd WOD.  If you are not competing or about to compete, then we will ask for volunteers to help us to count reps and “judge” teams who are performing the WODs.

Once the WODs are over, we can kick back and relax with a sausage on a roll, provided to all athletes who are competing.  For those not competing, you can buy one for $3.  We’ll also be selling bottles of water for $2 each.    Lastly we’ll be selling movie tickets to the private screening of the movie “Everest” on Thursday 24 September at Events Cinemas, Top Ryde.  Tickets are $20 each.  All money raise will be donated to our “rebuild” effort.

 

WOD #1 “The Yak”

In pairs, perform:

400m Run together carrying one wallball

50 Anchored Sit-ups

400m Run together carrying one wallball

50 Over your partner Burpees

 

WOD #2 “The Sherpa”

In pairs, perform:

75 Hand release push-ups

(reps only count while a teammate is hanging from the rig)

75 Goblet Squats 24/16kg

(reps only count while a teammate is holding a straight arm plank)

150 Double Unders or 300 Singles

100m Partner carry

(only one person gets carried)

 

 

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About AB

Crossfit Coach

Posted on September 13, 2015, in WOD. Bookmark the permalink. Leave a comment.

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