“Thursday Thumper”
5 mins General warm up
5 mins WOD explanation
10 mins WOD Practice and Set up
WOD
“Pain Storm”
Bear Complex
5 Deadlift
5 Hang Power Clean
5 Front Squat
5 Push Press
5 Back squat
5 Rounds - 500 m Row
4 Rounds - 400 m Row
3 Rounds - 300 m Row
2 Rounds - 200 m Row
1 Round - 100 m Row
5 min Cool Down
Men 30 - 40 kg
Ladies 20 - 27.5 kg
“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