”One the minute“ format today. Exercises change every minute and obviously the maximum time spent on any one discipline is one minute.
As many reps as possible
on the minute, every minute of :
Minute 1: Row calories
Minute 2: Back Squat
Minute 3: Pull-ups
Minute 4: Hang Power Clean
Minute 5: Rest
Five rounds.
Men : 40-60kgs Ladies : 25-40kgs
“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