meganfoley6793AMRAP IN 30 MINS:
1000/800m Row
20 S/A DB STOH
50 DU’s / 100 Skips
2000/1600m Row
40 S/A DB STOH
100 DU’s / 200 Skips
3000/2400m Row
60 S/A DB STOH
150 DU’s / 300 Skips
WEIGHTS
RXD - 22.5/15
SCALED 1 - 17.5/10
SCALED 2 - 12.5/8
Group Warm Up 10 MINS: DEADLIFT WARM UP 10 - 8 - 6 - 4 - 2 REPS 7 MINS TO ESTABLISH 3 REP MAX DEADLIFT 7 MIN AMRAP 7 CALS 7 DU’s / 14 SKIPS 7 BOX JUMPS 3 MINS REST 7 MIN AMRAP 7 PULL UPS 7 T2B 7 PISTO
Warm up WOD 5 Rounds of 5 WBS + 5 Ball Over Shoulder 5 Rounds For time 250 m Row 15 WBS 9/6 kg 250 m Row 15 Ball Over shoulder 25/20/15 kg
Back Squat Warm up 2 x 10 - 1 x 5 - 1 x 3 - 1 x 1 3 x 5 max Effort Across The Press or The Bench Warm up 1 x 10 - 1 x 5 - 1 x 2 - 1 x 1 3 x 5 x Max Effort Across Deadlift Warm up 1 x 10 - 1 x 5 - 1 x