Chasing The Clock - 4/9/23

“Chasing The Clock”

Group Warm Up: 2 Rounds

250m Row

10 Squats

10 Good Mornings

10 Ring Rows

WOD: 3 x 10 min clocks (NO REST)

RXD Option: Must be completed as prescribed.

0 – 10 mins: 21 – 15 – 9 reps

WBS (9/6)

Cal Row

Remaining Time: Max Cals Ski

10 – 20 mins: 15 – 12 – 9 reps

Deadlift (102.5/70)

Bar Over Burpees

Remaining Time: Max Cal Ski

20 – 30 mins: 9 – 7 – 5 reps

DB ALT Snatches (22.5/15)

BMU’s / Jumping BMU’s

Remaining Time: Max Cals Ski

SCALED Option: Scale to suit.

0 – 10 mins: 18 – 12 – 6 reps

WBS (6/3)

Cal Row

Remaining Time: Max Cals Bike

10 – 20 mins: 12 – 9 – 6 reps

Deadlift (80/50)

Burpees

Remaining Time: Max Cal Bike

20 – 30 mins: 9 – 7 – 5 reps

DB ALT Snatches (15/10)

Pull Ups / Bar Rows

Remaining Time: Max Cal Bike

Group Finisher: 3 Rounds

5 Bench Leg Raises (SLOW)

10 Bench V-Ups (SLOW)