Warm Up: Coaches Pick
WOD: Score = Max Burpees
RXD Option:
1. 15 WBS (9/6)
2. 20 MB Sit Ups (9/6)
3. 25 Lunges
4. 30 DB Snatches (22.5/15)
5. 35 Press Ups
6. 100 Du’s / 200 Skips
1 min work:
Exercise 1 & Max Burpees
*** 1 min Rest ***
2 mins work:
Exercise 1, 2 & Max Burpees
*** 1 min Rest ***
3 mins work:
Exercise 1, 2, 3 & Max Burpees
*** 1 min Rest ***
4 mins work:
Exercise 1, 2, 3, 4 & Max Burpees
*** 1 min Rest ***
5 mins work:
Exercise 1, 2, 3, 4, 5 & Max Burpees
*** 1 min Rest ***
6 mins work:
Exercise 1, 2, 3, 4, 5, 6 & Max Burpees
SCALED Option:
1. 10 WBS (6/3)
2. 15 MB Sit Ups (6/3)
3. 20 Lunges
4. 25 DB Snatches (15/10)
5. 30 Press Ups
6. 80 Du’s / 160 Skips
1 min work:
Exercise 1 & Max Burpees
*** 1 min Rest ***
2 mins work:
Exercise 1, 2 & Max Burpees
*** 1 min Rest ***
3 mins work:
Exercise 1, 2, 3 & Max Burpees
*** 1 min Rest ***
4 mins work:
Exercise 1, 2, 3, 4 & Max Burpees
*** 1 min Rest ***
5 mins work:
Exercise 1, 2, 3, 4, 5 & Max Burpees
*** 1 min Rest ***
6 mins work:
Exercise 1, 2, 3, 4, 5, 6 & Max Burpees
Finisher:
3 sets x 30 secs
V - Ups
Russian Twist
Up ‘N’ Overs
Accessory Work:
3 sets x 5 reps
Power Clean
Front Squat
Shoulder Press
Top Up:
250m Max Effort Ski
X 3 (1 min rest) or
X 6 (1 min rest) or
X 9 (1 min rest)
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