Group Warm Up: Coaches Pick
WOD 1: EMOM x 12 (In teams)
· Max Cals on Bike
· Max Walking Lunges
· Max Hang Squat Thruster (Empty Bar)
5 min rest
WOD 2: AMRAP in 23 mins
2 Wall Walks
5 HSPU / BPPU / HRPU
10 WBS
5 Power Cleans
2 Front Squats
1 Out in Run as Team
(Must come in through middle of rig on way back in)
RXD+ (90/65)
RXD (75/55)
SCALED+ (60/45)
SCALED (45/30)
Group Cool Down: Stretches
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