“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)
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