“Smooth Walker”
Group Warm Up:
· Coaches Pick
WOD: AMRAP in 24 mins
** DB Farmers Walk (Out in Walk)
10 HSPU / Pike Push Ups / Walkout Press Ups
10 KBS
10 Lunges
1 Run (Out in Run)
X 3 sets
** DB Farmers Walk (Out in Walk)
RXD+ (28/20 – 22.5/15)
RXD (24/16 – 17.5/12.5)
SCALED+ (20/12 – 15/10)
SCALED (16/8 – 12.5/8)
Group Finisher: EMOM x 10 mins
· 1 Back Squat
· 1 Behind the Head Push Press
· 1 Heaving Snatch Balance
· 1 OHS
“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