Group Warm Up: 2 mins cardio
2 rounds of:
10 Spider Lunges
10 Press Ups
10 Step Ups
10 MB Thrusters
WOD: 5 RFT
400m Run
10 Heavy KBS
15 WBS
20 Box Jumps / Steps
RXD+ (32/24 – 9/6 – 24”)
RXD (28/20 – 9/6 – 24”)
SCALED+ (24/16 – 6/3 – 20”)
SCALED (20/12 – 6/3 – 16”)
Group Finisher: Bro Session 3 sets
30 Alt Bicep Curls
15 DB Tricep Extensions
Max Tricep Push Downs
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