“Dirty Madness”
Group Warm Up: Rowing intervals
RXD Warm Up:
2 mins Row @ 2:00 / 2:05 Pace
Straight Into: 30 on Max Pace / 30 off Slow Pace x 6 sets
Rest 1 min then: 1 min Max Pace Row
SCALED Warm Up:
2 min Row
Straight Into: 30 on Max Pace / 30 off Slow Pace x 6 sets
Rest 1 min then: 1 min Max Pace Row
WOD: Part 1 – AMRAP in 8 mins
RXD Option: Must be completed as prescribed.
8 Deadlift (60/40)
8 Bar Facing Burpees
10 T2B
SCALED Option: Scale to suit.
8 Deadlift (40/25)
8 Press Ups
10 Knee Raises / Rig Pikes
*** Rest 3 mins ***
WOD: Part 2 – For Time (5 min TC)
RXD Option: Must be completed as prescribed.
20 Cals Ski
20 Box Jump Overs (24/20”)
20 Alt DB Snatches (30/20)
200m Run
SCALED Option: Scale to suit.
20 Cals Bike
20 Box Step Overs (20/16”)
20 Alt DB Snatches (20/12.5)
200m Run
*** Straight Into ***
WOD 3: For Time (2 min TC)
RXD Option: Must be completed as prescribed.
30 Front Squats (60/40)
SCALED Option: Scale to suit.
30 Front Squats (40/25)
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