Group Warm Up: Coaches Pick
WOD: AMRAP in 20 mins
RXD Option: As Prescribed
21 Cal Row
21 Cals Bike / 30 Cals AD
15 Box Jump Overs (24/20)
15 KBS (28/20)
9 Burpees Over Rower
9 Goblet Squats (28/20)
SCALED Option: To Suit
18 Cal Row
18 Cals Ski
12 Box Step Overs (20/16)
12 KBS (20/12)
6 Burpees
6 Goblet Squats (20/12)
Group Finisher: (15 mins work)
Accessory Work
3 x 20 Banded Pull Ups
3 x 20 Bicep Curls
3 x 20 Bench Dips
Triple Triplets 3 Rounds of each triplet RX - Completed as Prescribed 15 Cals 10 Snatch 40/30 10 T2B 2 mins 15 Cals 10 Thruster 45/32.5 10 Pull ups 2 mins 15 Cals 10 Power Cleans 50/37.5 10 Box Jumps
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