Set your Smartwod timer or equivalent for 20 x 45 second rounds.
For ten rounds on (45) off (45) either:
Row for max cals
AirDyne for max cals
Cycle for max cals
Skip (dus or singles) for max reps
Rest five minutes and reset timer, then
for ten rounds on (45) off (45) either :
Hang power Clean for max reps
—or—
Air squat for max reps
—or—
Sit-ups for max reps
—or—
Push-ups for max reps
“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