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