Updated: May 12, 2021
Wednesday 12/05/21
Warm up WOD
10 Reps of each
Wall ball Shots 9/6 kg
S D H P 35/25 kg
Box Steps 20”16”
Push Press 35/25 kg
Burpees
5 x 3 min AMRAP’s
2 mins Rest between Rounds
300 m Row
Max WBS 9/6 k
300 m Row
Max SDHP 35/25 k
300 m Row
Max Box Steps 20”16”
300 m Row
Max Push Press 35/25 kg
300 M Row
Max Burpees
“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