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Jack Frost | Tuesday | 31/10/23

Updated: Oct 30, 2023

Warm Up | 2 Rounds

12 Cals

10/10 Kneeling Shoulder Press

10 Squats

10 Jumping Pull Ups

10 Step Ups


WOD: EMOM x 30


RXD Option:


EMOM x 30

· 8 - 10 HSPU (Max 1 AB Mat)

· 12 - 16 Pistols / Heel / Ball Assisted

· 8 - 10 C2B Pull Ups / Pull Ups

· 15 - 20 WBS (9/6)

· Rest


SCALED Option:


EMOM x 30

· 8 – 10 Bench HSPU / DB Push Press

· 12 – 16 SL Sit to Stand

· 8 – 10 Pull Ups / Ring Row

· 10 – 20 WBS (6/3)

· Rest


Pick one of the following after the WOD:


Core Finisher:

3 sets x 10 reps

MB Russian Twist

MB Sit Ups

MB Mountain Climbers


Accessory Work:

3 sets x 10 reps

DB Bicep Curls

DB S/A Rows

Chin Ups (Banded)


Top Up:

500m Max Effort Row

2 mins rest x 2 or

2 mins rest x 3 or

2 mins rest x 4

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