Group Warm Up: Coaches Pick
WOD: For Time (40 min TC)
1000m Run/Row/Ski
90 Sit Ups
80 Wall Balls (9/6)
70 kettlebell Swings (28/20)
60 Box Jumps (30/24”)
50 Calories (Row/Bike/Ski)
40 Toes to Bar
30 Burpees
20 Deadlifts (100/75)
10 Double DB Devils Press (22.5/15)
Scale weights to suit
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