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The Only Way Is Down | Thursday | 23/11/23

Updated: Nov 22, 2023

Warm Up: Coaches Pick


WOD: 8 down to 1


RXD Option:

8 – 7 – 6 – 5 – 4 – 3 – 2- 1:

Shoulder Press (30/20)

Pull Ups

8 – 7 – 6 – 5 – 4 – 3 – 2- 1:

DB Snatches (22.5/15)

Air Squats

8 – 7 – 6 – 5 – 4 – 3 – 2- 1:

KBS (28/20)

HR Press Ups


SCALED Option:

8 – 7 – 6 – 5 – 4 – 3 – 2- 1:

Shoulder Press (25/15)

Pull Ups

8 – 7 – 6 – 5 – 4 – 3 – 2- 1:

DB Snatches (15/10)

Air Squats

8 – 7 – 6 – 5 – 4 – 3 – 2- 1:

KBS (20/12)

HR Press Ups


Finisher:

3 sets x 10 reps

KB Half Get Ups

Oblique Crunches

Up “N” Overs


Accessory Work:

3 sets x 10 reps

DB Shoulder Press

DB Swinging Snatch

DB Halo’s


Top Up:

Every 2:30 mins:

30/24 Cals

X 3 sets

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