top of page

"Work Capacity"


A: 30 tyre flips, well the sun is out!)

B: "Work Capacity"

Establish your working reps and weight over two rounds

12-9-3

10 -8-3

9-6-3

7-5-3

1:45 per round for ten rounds

m = 40-6-kgs L = 22.5-35 kgs

Row calories

Hang Power Clean

Burpess


55 views0 comments

Recent Posts

See All

“Lightweight Fighter” Group Warm Up: 2 Rounds 5 Inch Worms 10 Spider Lunges 10 Mobility Squats 10 T Press Ups WOD: 3 mins on / 1 min off x 9 rounds RXD Option: Must be completed as prescribed 6 DB Sna

“Franemies” Group Warm Up: 2 Rounds 250m Row 10 Air Squats 10 Bar Rows 10 Push Press (EB) 10 Step Ups Extra Warm Up: Thruster Mobility WOD: For Time RXD Option: Must be completed as prescribed. 21 Thr

“Dawn Of The Dead” Group Warm Up: Coaches Pick WOD 1: AMRAP in 15 mins RXD Option: Must be completed as prescribed. 12 Chest 2 Bar Pull Ups / Strict Pull Ups 1 Hill Run 3 Wall Walks SCALED Option: Sca

  • White Facebook Icon
  • White Twitter Icon
  • White YouTube Icon
  • White Instagram Icon
bottom of page