Group Warm Up: Coaches Pick
WOD: EMOM30
RXD Option: Must be completed as prescribed.
· 15/12 Cals (Bike/Row/Ski)
· 15 Burpees
· 25 Air Squats
· 20 Plate GTOH (20/10)
· Rest
SCALED Option: Scale to suit.
· 12/9 Cals (Bike/Row/Ski)
· 15 Burpees / HR Press Ups
· 25 Air Squats
· 20 Plate GTOH (10/5)
· Rest
Group Finisher: Coaches Pick
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