Saturday 08/01/22
Saturday 08/01/22
Warm up WOD
10 x 40 secs Row - 20 secs Rest
WOD
25 - 30 min AMRAP
12 SA DB Shoulder Press6R/6L
20-22.5/12.5-15 kg
24 Air Squats
12 Push ups
24 Box Steps 24"20"
top of page
Search
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
1720
“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
2310
“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
2160
bottom of page