Thursday 24th June 2021
Warm-up wod
"The Quick & The Dead"
5 min AMRAP
5 sit-ups
5 push-ups
Add one rep each round
WOD
5 rounds fir time
250m row
7 Thrusters (♂ 60 kgs ♀ 40 kgs)
250 m Hill Run (alt 40 double unders/60 singles)
7 pull-upsa
Warm-up wod
"The Quick & The Dead"
5 min AMRAP
5 sit-ups
5 push-ups
Add one rep each round
WOD
5 rounds fir time
250m row
7 Thrusters (♂ 60 kgs ♀ 40 kgs)
250 m Hill Run (alt 40 double unders/60 singles)
7 pull-upsa
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