“Pain in my ***”
Group Warm Up:
5/5 World Greatest Stretch
10/10 Zombie Walks (Band)
10/10 Wrist Stretch
10 Clean High Pulls (Empty Bar)
10 Front Squats
WOD: 40 minutes work
Working @ your 5k rowing pace
Example: Row 5k in 20 mins = 2:00 pace
Every 500m complete: Score = Total Distance
5 Squat Cleans
15 Walking Lunges
RXD+ (85/60)
RXD (70/50)
SCALED+ (55/40)
SCALED (40/30)
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