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Split & Build | Monday | 11/12/23

WARM UP: COACHES PICK


WOD: FOR TIME


RXD Option:

Part 1: 12 min TC

200m Cardio*

21 KBS (24/16)

200m Cardio*

21 KBS

15 Burpees Over KB

200m Cardio*

21 KBS

15 Burpees Over KB

9 KB Thrusters

200m Cardio*


*** 3 mins rest ***


Part 2: 12 min TC

200m Cardio*

21 Lunges

15 DB Snatches (22.5/15)

9 HR Press Ups

200m Cardio*

21 Lunges

15 DB Snatches

200m Cardio*

21 Lunges

200m Cardio*

(*x2 on Bike)


SCALED Option:

Part 1: 12 min TC

200m Cardio*

21 KBS (24/16)

200m Cardio*

21 KBS

15 Burpees Over KB

200m Cardio*

21 KBS

15 Burpees Over KB

9 KB Thrusters

200m Cardio*


*** 3 mins rest ***


Part 2: 12 min TC

200m Cardio*

21 Lunges

15 DB Snatches (22.5/15)

9 HR Press Ups

200m Cardio*

21 Lunges

15 DB Snatches

200m Cardio*

21 Lunges

200m Cardio*

(*x2 on Bike)


Core Finisher:

3 sets x 10 reps

Plate Sit Ups

Plate Hot Hands

Plate Shifters


Accessory Work:

3 sets x 10 reps

DB Bench Press

DB Tricep Extension

Banded Press Ups


Top Up:

30 on / 30 off Ski

X 5 or

X 10 or

X 15


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