For Time: Split Metres & Rounds
1000m row / ski / 2000m bike
10 rounds of macho man
800m row / ski / 1600m bike
8 rounds of macho man
600m row / ski / 1200m bike
6 rounds macho man
400m row / ski / 800m bike
4 rounds macho man
200m row / ski / 400m bike
2 rounds macho man
“Macho Man”
3 Power Cleans
3 Front Squats
3 Push Press / Jerk
RXD+ (80/55)
RXD (60/42.5)
SCALED+ (42.5/30)
SCALED (35/25)
“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