meganfoley6793
Power Up (15/9/22)
“Power Up”
10 rounds
Round 1
5 Snatch
Or
5 Power Snatch
3 OHS
100m Row / Run
R2 - 150m
R3 - 200m
R4 - 250m
R5 - 300m
R6 - 350m
R7 - 400m
R8 - 450m
R9 - 500m
“Power Up”
10 rounds
Round 1
5 Snatch
Or
5 Power Snatch
3 OHS
100m Row / Run
R2 - 150m
R3 - 200m
R4 - 250m
R5 - 300m
R6 - 350m
R7 - 400m
R8 - 450m
R9 - 500m
“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