top of page
  • Writer's picturemeganfoley6793

"Rhodolf - Lead the way" 12/12/22

Every 3 mins complete 5 burpees: AMRAP x 30

30 Snatches

30 Du’s

30 KBS

30 DB Snatches

30 Back Squats

30 DB Step Ups

30 Pull Ups


RXD+ (45/35 & 28/20 & 22.5/15)

RXD (35/25 & 24/16 & 17.5/12.5)

Scaled (25/15 & 20/12 & 12.5/8)

116 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