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Open WOD 24.1 | Saturday 2\3\24

Updated: Feb 29

Warm Up:

3 sets: Row, Ski or Bike

:30 easy pace

:20 moderate pace

:10 fast pace


2 sets:

:20 jumping jacks

:20 mountain climbers

:20 back extensions

:20 down & ups

:20 jumping squats

:20 burpees


Mini Round:

2 sets / 1 minute rest between sets

5 DB Snatches (Right)

5 Lateral Burpees Over DB

5 DB Snatches (Left)

5 Lateral Burpees Over DB


WOD: For Time (15 min TC)

21 DB Snatches – 1 arm

21 Lateral Burpees Over DB

21 DB Snatches – 1 arm

21 Lateral Burpees Over DB

15 DB Snatches – 1 arm

15 Lateral Burpees Over DB

15 DB Snatches – 1 arm

15 Lateral Burpees Over DB

9 DB Snatches – 1 arm

9 Lateral Burpees Over DB

9 DB Snatches – 1 arm

9 Lateral Burpees Over DB


Rx Workout: 22.5 / 15

Scaled Workout: 15/10

Foundation Workout: 12.5/7.5 (Burpees NO LATERAL JUMPS)


John O Groats to Lands’ End Challenge:

Individual / Teams of 2 / Teams of 3 / Teams of 4


Core / Cool Down: Coaches Pick




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Power Hour Event

Due to the high number of participants in all classes and waiting lists we have decided to open up the booking to 20 participants per class. We hope this gives more members the opportunity to take par

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Don’t think anyone has done it yet but will keep you posted and let you know

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Looks not bad 😬 or is this one of those sneaky workouts that I think looks okay but is actually horrific. Like a wolf in sheep’s clothing? Anyone done it yet?

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