4 mins ON 2 mins OFF
team of two
1, 20 box over jumps, 20 cal row
Maximum Power Cleans
rest for 2 mins
2, 18 box over jumps, 18 cal row
Maximum Power Cleans
rest for 2 mins
3, 16 box over jumps, 16 cal row
Maximum Power Cleans
rest for 2 mins
4, 14 box over jumps, 14 cal row
Maximum Power Cleans
rest for 2 mins
5, 12 box over jumps, 12 cal row
Maximum Power Cleans
weight increases with every round
eg 60,70,80, 90 and finally 100kgs
eg 25,30,35,40 and finally 45 kgs
Triple Triplets 3 Rounds of each triplet RX - Completed as Prescribed 15 Cals 10 Snatch 40/30 10 T2B 2 mins 15 Cals 10 Thruster 45/32.5 10 Pull ups 2 mins 15 Cals 10 Power Cleans 50/37.5 10 Box Jumps
Warm Up: Coaches Pick WOD: AMRAP RXD Option: AMRAP in 12 mins: YGIG Rounds 6 WBS (9/6) 120m Row *** Rest 3 mins *** AMRAP in 8 mins: YGIG Rounds 20 Du’s 5 Pull ups *** Rest 2 mins *** AMRAP in 4 mins:
This year we are looking to do a Christmas Eve WOD at 9:00am on Sunday 24th December. There will be limited spaces available so make sure to get booked in before spaces are gone. The workout will last