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Black Panther | Tuesday | 21/11/23

Warm Up: Coaches Pick


WOD: 20 min Clock


RXD Option:

Running Clock

0 – 10 mins:

30 Box Jump Overs (30/24)

35 HSPU (Max 1 AB Mat)

40 Back Squats (80/60)

In remaining time: (Optional)

Active recovery cardio


Rest to 10 mins


10 – 20 mins:

800m Run

(Raining – 1000m Row)

In Remaining time:

Max Weight: 2 Power Cleans & 1 Jerk



SCALED Option:

Running Clock

0 – 10 mins:

30 Box Jumps / Step Overs (24/20)

35 Bench HSPU / DB Push Press

40 Back Squats (60/42.5)

In remaining time: (Optional)

Active recovery cardio


Rest to 10 mins


10 – 20 mins:

650m Run

(Raining – 850m Row)

In Remaining time:

Max Weight: 2 Power Cleans & 1 Jerk


Finisher:

3 sets x 10 reps

GHD Sit Ups (Bench)

T2B / Knee Raises

Hollow Rocks


Accessory Work:

3 sets x 10 reps

DB RDL

DB Hip Thrusts

S/L Glute Step Ups


Top Up:

15 on / 15 off Bike

X 6 or

X 12 or

X 18

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