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"Build A WOD" - 19/10/23

Group Warm Up: Coaches Pick


WOD: Build Your Own Workout

Rules:

Pick Your Cardio

1. Row

2. Run

3. Ski

4. Bike (x2 distance)

Pick Your Barbell Exercise

1. Squat Cleans (42.5/30 30/20)

2. Push Press (60/42.5 42.5/30)

3. Bench Press (60/42.5 42.5/30)

4. Back Squats (80/60 60/42.5)

Pick Your Gymnastics

1. HSPU / Off Bench / BHHR Press Ups

2. Pistols / Band Assisted / SL Sit to Stand

3. T2B / K2E / KR / RP

4. Pull Ups / Body Rows (Bar – 15/13)

Pick Your Bodyweight

1. Press Ups

2. Sit Ups

3. Squats

4. Lunges


RXD Option: 3 RFT

800m

15 (Barbell)

20 (Gymnastics)

25 (Bodyweight)


SCALED Option: 3 RFT

650m

15 (Barbell)

20 (Gymnastics)

25 (Bodyweight)

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