Thursday 30th September
20 Mins General Warm Up / Wod Practice
”SUPER LEGS” - AMRAP IN 10 MINS:
10 Squats
10 Lunges
10 Lunge Jumps
10 Squat Jumps
4 mins rest
“ELLEN” - 3 RFT
20 Burpees
21 Alt DB Snatches (22.5/15)
12 Thrusters (50/35)
top of page
Search
Recent Posts
See All“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
2500
“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
2410
“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
2200
bottom of page