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Airport | Friday | 24/11/23

Warm Up: Coaches Pick


WOD: AMRAP in 30 mins


RXD Option:

AMRAP in 30 mins: (Split Reps)


30 Sync WBS (9/6)


12 Deadlift (70/55)

12 HSPU


12 Power Cleans (70/55)

12 HSPU


12 Front Squats (70/55)

12 HSPU


60 Du’s (At Same Time)


SCALED Option:

AMRAP in 30 mins: (Split Reps)


30 Sync WBS (6/3)


12 Deadlift (55/40)

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


12 Power Cleans (55/40)

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


12 Front Squats (55/40)

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


120 Skips (At Same Time)


Finisher:

3 sets x 10 reps

Bicycle Crunches

Wipers

Rig Pikes


Accessory Work:

3 sets x 10 reps

DB Squats

DB Split Squats

Wall Sit (30 secs)


Top Up:

20 on / 10 off Row

X 8 or

X 16 or

X 24

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