meganfoley6793
CLUSTER BUILD & BACK ATTACK 22/11/22
CLUSTER BUILD
EVERY 2 MINS X 6
3 CLUSTERS
BACK ATTACK
5 – 4 – 3 – 2 – 1
BACK SQUATS
25 – 20 – 15 – 10 – 5
BOX JUMPS / STEPS
RxD+ (100/85)
RxD (85/60)
SCALED (65/45)
CLUSTER BUILD
EVERY 2 MINS X 6
3 CLUSTERS
BACK ATTACK
5 – 4 – 3 – 2 – 1
BACK SQUATS
25 – 20 – 15 – 10 – 5
BOX JUMPS / STEPS
RxD+ (100/85)
RxD (85/60)
SCALED (65/45)
“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