Thursday 24/12/20
10 min EMON
BB Complex
1 - Power Clean
2 - Front Squat
3 - Push Press
2 - Back squats
1 - Back Push Press
42.5/30 kg
5 mins rest
Extended D T
5 Rounds For Time
12 Deadlift
09 Hang Power Clean
06 Push Press/Jerk
15 Sit ups
70/45 kg
“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