“Same disciplines - different times”
4 mins of clean and jerks 40/30kgs
3 mins of rowing
2 mins of burpees
Rest 3 mins
2 mins of clean and jerks
4 mins of rowing
3 mins of burpees
Rest 3 mins
3 mins of clean and jerks
2 mins rowing
4 mins of burpees
No barbell variations:
Dumbbell or kettlebell : alternating clean and press
No equipment variation : repetitive sets of 5 push-ups, 5 box steps
“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