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Sparks | Tuesday | 14/11/23

Warm Up: Coach Led


10 Cals

10 Sec Spider Lunge (Static Hold)

10 Quarter Squats (Hands Above Head)

30 Sec Overhead Ball Stretch

10 Cals

10 Spider Lunges (Dynamic)

10 Half Squats (Hands Above Head)

30 Secs Overhead Ball Stretch

10 Cals

10 Jumping Spider Lunges (Explosive)

10 Full Depth Squats (Hands Above Head)

30 Secs Overhead Ball Stretch


WOD: 5 RFT


RXD Option:


*** OHS MUST BE PERFORMED ***


5 RFT:


10 OHS (50/35)

8 DB S/A Devil Press (22.5/15)

5 Pull Ups

20 DB Lunges (22.5/15)

200m Row


SCALED Option:


*** OHS MUST BE PERFORMED ***


5 RFT:


10 OHS (35/22.5)

8 DB S/A Devil Press (15/10)

5 Pull Ups

20 DB Lunges (15/10)

200m Row



Core Finisher:

3 sets x 15 reps

MB Sit Ups

MB Mountain Climbers

MB Stir the Pots

Accessory Work:

3 sets x 3 reps

Snatch Pulls

Power Snatches

Push Jerk

Top Up:

2 mins on / 1 min off

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X 2, 4 or 6 sets


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