Group Warm Up:
Group Run 400m
3 rounds:
10 Box Steps
10 Down & Ups
10 Pull Ups
WOD: Every 3 mins x 6 sets
RXD+ / RXD
40 Du’s / 80 Skips
20/15 Cal Row
10 Burpee Pull Ups
SCALED+ / SCALED
40 Du’s / 80 Skips
15/12 Cal Row
8 Burpee Pull Ups
Group Finisher: Mini Calorie Annie
25 – 20 – 15 – 10 – 5 reps
Cals
Sit Ups
Only two more weeks to go! 🎉 Well done for getting this far and making changes in how you look after your body. I know there have been a few times where many have felt they have ‘fallen off track’.
Front Squat Focussed Group Warm Up Part 1: 12 minute to establish 3RM Front Squat 5 mins Rest Part 2: 18 min AMRAP 6 Front Squats @ 60% of 3RM 8 Pull-ups 10 DB Benchpress 12 Straight Leg Sit-ups RX an
Group Warm Up: Coaches Pick WOD: Teams of 2 – For Time RXD Option: Must be completed as prescribed. Split Reps 100 WBS (9/6) 50 Cals 6 Rounds (YGIG Rounds) 3 Clean and Jerk (60/42.5) 9 Bar Facing Burp