20 min AMRAP
20/16 cal row or 50 DU/100 singles or 200m run
15 push ups/barbell or db bench press
15 sit ups/T2b
Bodyweight finisher
40s on/20s off X 12 (alternate exercises)
Wall sit
Plank
Handstand hold
*handstand holds against wall/off of box or couch/press up position shoulder taps
Tuesday’s Tabata: https://www.youtube.com/watch?v=BqiF7A4o-YM
Handstand hold variations
“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