28 September 2022
Strength and Conditioning
Strength/Skill
E2MOM
5 DL
5 Seated Box jump
Workout
EMOM 15
18 DB Snatches
16 Sit ups
14 Wall Ball
VO2
Workout
Leg Burner 30min (AMRAP)
12 Weighted Box Step Up
10 Empty Bar Bell Squat
20 DB walking Lunges
1 min Wall Sit
1 km Spin High Resistance
1 min Rest
Redzone
Workout
SPIN 4 DISTANCE (30MINS)
EVERY 3 MINS
6 BOX JUMP / 6 BURPEES
FINISHER
SHUTTLE RUN SPRINTS (PARTNER) 10MIN
Metcon-AM
Workout
PAIRS WOD
WATERFALL STYLE
30 min AMRAP
15 Burpees
15 Wall Ball OH Lunges
15 Sit Ups
15 Snatch
Metcon-AM
Workout
Core focused
3 min AMRAP
10 Shuttle Runs
10 G2O
1 MIN REST
10 Box Jumps
10 Wall Balls
1 min REST
5 Farmer Carries
10 Burpees
1 min Rest
x2 Rounds