Group Warm Up: (10 mins)
· Fun Warm Up (Coaches Pick)
***Pulse Raiser***
50 Rounds for Time: You Go I Go Rounds
1 Maker *
4 Burpees Over Dumbbell
Maker *
1 Press Up
1 DB Row (R)
1 Press Up
1 DB Row (L)
1 Press Up
1 DB Power Clean
1 DB Push Press
RXD+ (22.5/15) – RXD (20/12.5) – SCALED+ (15/10) – SCALED (12.5/8)
Only two more weeks to go! 🎉 Well done for getting this far and making changes in how you look after your body. I know there have been a few times where many have felt they have ‘fallen off track’.
Front Squat Focussed Group Warm Up Part 1: 12 minute to establish 3RM Front Squat 5 mins Rest Part 2: 18 min AMRAP 6 Front Squats @ 60% of 3RM 8 Pull-ups 10 DB Benchpress 12 Straight Leg Sit-ups RX an
Group Warm Up: Coaches Pick WOD: Teams of 2 – For Time RXD Option: Must be completed as prescribed. Split Reps 100 WBS (9/6) 50 Cals 6 Rounds (YGIG Rounds) 3 Clean and Jerk (60/42.5) 9 Bar Facing Burp