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Sweat Club | Monday | 6/11/23

meganfoley6793

Warm Up: Coaches Pick


WOD: For Time (35 min TC)


RXD Option:

1000m Cardio

4 rounds:

15 MB Sit Ups (9/6)

10 KBS (28/20)


1000m Cardio

4 rounds:

10 DB Hang Snatches (30/20)

8 WBS (9/6)


1000m Cardio

4 Rounds:

20 Squats

10 Press Ups

10 MB Thrusters (9/6)


** 2000m on the Bike **

SCALED Option:

800m Cardio

4 rounds:

15 MB Sit Ups (6/3)

10 KBS (20/12)


800m Cardio

4 rounds:

10 DB Hang Snatches (20/12.5)

8 WBS (6/3)


800m Cardio

4 Rounds:

20 Squats

10 Press Ups

10 MB Thrusters (6/3)


** 2000m on the Bike **


Finisher:

3 sets x 30 secs

Plank Hip Dips

Banded Dead Bugs

Banded Hollow Holds

Accessory Work:

3 sets x 5 reps

Back Squats

Hang Power Clean

Push Press

Top Up:

AD Endurance Work

5 mins or

10 mins or

15 mins

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