Warm Up: Coach Led
Mobility Work:
10 Good Mornings
10 Spider Lunges
10 Wrist Rockers
Wooden Pole Work:
5 Muscle Shrugs
5 Muscle High Pulls
5 Muscle Cleans
Empty Bar Work:
5 Hang Clean Shrugs
5 Hang High Pulls
5 Hang Power Cleans
WOD: For Time
RXD Option:
Buy In: 800m Ski
14 mins: 7 Rounds
Even Mins: 8 Burpees Over Bar
Odd Mins: 5 Power Cleans (60/42.5)
Buy Out: 50 Front Squats (60/42.5)
Running clock. After you have completed Buy In start on a whole minute and complete 7 rounds. If you start on an Even min complete Even min exercise, if you start on an Odd min start with the Odd minexercise.
RXD Option:
Buy In: 800m Row
14 mins: 7 Rounds
Even Mins: 8 Burpees Over Line
Odd Mins: 5 Power Cleans (42.5/30)
Buy Out: 50 Front Squats (42.5/30)
Running clock. After you have completed Buy In start on a whole minute and complete 7 rounds. If you start on an Even min complete Even min exercise, if you start on an Odd min start with the Odd minexercise.
Pick one of the following after the WOD:
Core Finisher:
3 sets x 10 reps
KB Half Get Ups
Oblique Crunches
Up “N” Overs
Accessory Work:
3 sets x 10 reps
DB Shoulder Press
DB Swinging Snatch
DB Halo’s
Top Up:
Every 2:30 mins:
30/24 Cals
X 3 sets
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