Group Warm Up: Coaches Pick
WOD: For Time
RXD Option: Must be completed as prescribed.
1000m Row
21 – 15 – 9:
WBS (9/6)
Burpees to Target
1000m Ski
21 – 15 – 9:
T2B
WBS (9/6)
2000m Bike
21 – 15 – 9:
Burpees to Target
T2B
SCALED Option: Scale to suit.
800m Row
18 – 12 – 6:
WBS (6/3)
Burpees / HR Press Ups
800m Ski
18 – 12 – 6:
Knee Raises / Rig Pikes / Sit Ups
WBS (6/3)
1600m Bike
18 – 12 – 6:
Burpees / HR Press Ups
Knee Raises / Rig Pikes / Sit Ups
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