Group Warm Up:
10 Cals
10 Squats
10 Shoulder Press (WP)
10 Bar Rows
10 Press Ups
10 Cals
10 Front Squats (EB)
10 Push Press (EB)
10 Ring Rows
10 Down & Ups
10 Cals
10 Thrusters
10 Pull Ups
10 Burpees
WOD: EMOM x 20 mins
Odd Mins:
· 5 Thrusters
· 10 Pull Ups
Even Mins:
· 2 Thrusters
· 5 Burpees Over Bar
RXD+ (42.5/30)
RXD (35/25)
SCLD+ (30/20)
SCLD (25/15)
Group Finisher: 3 sets As Fast As Possible
10 Cals AD
10 Cals Bike
10 Cals Row
Rest 2 mins
Triple Triplets 3 Rounds of each triplet RX - Completed as Prescribed 15 Cals 10 Snatch 40/30 10 T2B 2 mins 15 Cals 10 Thruster 45/32.5 10 Pull ups 2 mins 15 Cals 10 Power Cleans 50/37.5 10 Box Jumps
Warm Up: Coaches Pick WOD: AMRAP RXD Option: AMRAP in 12 mins: YGIG Rounds 6 WBS (9/6) 120m Row *** Rest 3 mins *** AMRAP in 8 mins: YGIG Rounds 20 Du’s 5 Pull ups *** Rest 2 mins *** AMRAP in 4 mins:
This year we are looking to do a Christmas Eve WOD at 9:00am on Sunday 24th December. There will be limited spaces available so make sure to get booked in before spaces are gone. The workout will last