500 m Row/Run/75 Box Steps/300 skips
50 Air Squats
400/400/60/240
40 Sit ups
300/300/45/180
30 Push ups
200/200/30/120
20 Alt Leg Lunges
100/100/15/60
10 Burpees
BB/DB/KB alterative
"Lima"
For Time
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Deadlift
Power Snatch/Alt SA DB or KB Snatch
Back Squat/DB or KB Goblet Squat
Scale weight to suit each exercise
“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