Group Warm Up:
Group Run
Dynamic Stretches
Reaction Game
WOD: For Time (Teams of 2)
800m MB/BB Partner Run
28 Snatches
39 Burpee Box Jump / Step Overs
84 WBS
800m MB/BB Partner Run
84 WBS
39 Burpee Box Jump / Step Overs
28 Clean & Jerks
800m MB/BB Partner Run
· 1 MB/BB Per team on run.
· Split reps anyway
RXD (9/6 – 24/20” - 60/42.5)
SCALED (6/3 – 20/16” – 42.5/30)
Cool Down: Stretches
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