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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