A brace of wods today.
One a ten minute Tabata, the other a 24 minute AMRAP
Both a liitle different from our normal but both challenging, as usual.
10 minute Tabata :
40 secs ON 20 secs OFF
Slam ball over your box
24 minute AMRAP
12 Bulgarian Bag Clean & Press
6 BG Burpees
12 BG Back Squats
12 BG Step-ups
24 Double Unders (40 singles)
“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