Saturday 19/02/22
“Jack Reacher”
6 Rounds
In a 5 min window complete
05 Pull ups
10 Ring Dips
or
10 Deficit Push ups
or
Jumping Ring Dips
or
10 Push ups
15 KB Sumo Deadlift High Pull
20 Sit ups
200 m Sprint Row (And I Do Mean Flat Out)
Record your rate/500 m
for each 200 m Sprint
SDHP Men 24-32 kg - Ladies 12-24 kg
“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