top of page

Simple But Effective | Wednesday | 13/12/23

WARM UP: 2 ROUNDS

15/12 CALS

10 SQUATS

10 FRONT RAISES

10 DB SHOULDER PRESS


WOD: 3 MINS ON / 1 MIN REST X 8


RXD Option:

10 Goblet Squats

KB Swings

(24/16)


10 Lunges

10 MB Sit Ups

(9/6)


10 DB Step ups

10 DB Push Press

(17.5/12.5)


Max Cals


8 sets (Twice Round)


SCALED Option:

10 Goblet Squats

KB Swings

(20/12)


10 Lunges

10 MB Sit Ups

(6/3)


10 DB Step ups

10 DB Push Press

(12.5/8)


Max Cals


8 sets (Twice Round)


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





216 views0 comments

Recent Posts

See All

Comments


bottom of page