TEAM WARM UP
AMRAP IN 8 MINS:
2 Broad Jumps
4 Press Ups
6 Sit Ups
8 Squats
10 Frog Jumps
WOD FOR TIME:
10 ROUNDS:
5 Box Jumps / 6 Box Steps
3 HSPU / 3 Shoulder/Push Press
1 Power Snatch
15 ROUNDS:
6 Pistols / 8 Box Pistols / 10 Squats
4 Cals
2 BMU / 3 Box BMU / 5 Pull Ups
20 ROUNDS:
15 DU’s / 30 Skips
5 KBS
3 Burpees
RXD - 24” - 60/42.5kg - 24/16kg
SCALED 1 - 20” - 50/35kg - 20/12kg
SCALED 2 - 16” - 35/25kg - 16/8kg
“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