top of page

12 Days of Fitness | 19/12/23 | Tuesday

Warm Up: Coaches Pick

WOD: For Time


RXD Option:

For Time:

1 Power Clean (80/60)

200m Row

3 BMU’s / JBMU’s

4 Deadlift (80/60)

5 Burpees

6 HSPU

7 Pull Ups

8 Pistols

9 T2B

10 WBS (9/6)

11 Cals

120ft Walking Lunges (40 reps)

Complete Exercise 1 then 2 & 1 then 3…2…1 etc


SCALED Option:

For Time:

1 Power Clean (60/42.5)

200m Row

3 Ring Rows

4 Deadlift (60/42.5)

5 Burpees

6 Bench HSPU / DB Push Press (22.5/15)

7 Pull Ups

8 S/L Sit 2 Stand

9 KR / Rig Pikes

10 WBS (6/3)

11 Cals

120ft Walking Lunges (40 reps)

Complete Exercise 1 then 2 & 1 then 3…2…1 etc


Finisher:

3 sets x 30 secs

V - Ups

Russian Twist

Up ‘N’ Overs


Accessory Work:

3 sets x 5 reps

Power Clean

Front Squat

Shoulder Press


Top Up:

250m Max Effort Ski

X 3 (1 min rest) or

X 6 (1 min rest) or

X 9 (1 min rest)

179 views0 comments

Recent Posts

See All

Power Hour Event

Due to the high number of participants in all classes and waiting lists we have decided to open up the booking to 20 participants per class. We hope this gives more members the opportunity to take par

Comments


bottom of page