"Explosive Power Session"
10 min AMRAP
5 BB Squats 45/30 kg
Controlled down - Power up
5 DB Half Squat Jumps 10/6 kg
5 Air Squat Jump 'N' Reach
5 min Rest
10 min AMRAP
5 Power Pull ups
5 MB jump 'N' Slam 9/6 kg
10 Alt Leg lunges
5 min Rest
5 Ball Over shoulder 20-25/15 kg
5 Burpee Box Jumps 20"16"
10 Pulls on Rower
Warm Up: Coaches Pick WOD: AMRAP RXD Option: AMRAP in 12 mins: YGIG Rounds 6 WBS (9/6) 120m Row *** Rest 3 mins *** AMRAP in 8 mins: YGIG Rounds 20 Du’s 5 Pull ups *** Rest 2 mins *** AMRAP in 4 mins:
This year we are looking to do a Christmas Eve WOD at 9:00am on Sunday 24th December. There will be limited spaces available so make sure to get booked in before spaces are gone. The workout will last