top of page
  • Writer's picturemeganfoley6793

Upside Down - 7/8/23

Group Warm Up: Coaches Pick


WOD: AMRAP in 7 mins / 3 mins rest


Buy In: 25 HSPU / BPPU / DB Push Press

10 Alt Pistol Squats

20 Du’s / 40 Skips

10 Burpees


Buy In: 25 HSPU / BPPU / DB Push Press

10 Alt DB Snatches

5 Box Jumps

10 Press Ups


Buy In: 25 HSPU / BPPU / DB Push Press

10 Sit Ups

10 Cals

10 S/A DB Cleans


RXD+ (24/17.5 – 30”)

RXD (22.5/15 – 24”)

SCALED+ (15/10 – 20”)

SCALED (12.5/8 – 16”)


Group Finisher: Cardio Max Distance (You Pick)

10 on / 50 off

20 on / 40 off

30 on / 30 off

40 on / 20 off

50 on / 10 off

40 on / 20 off

30 on / 30 off

20 on / 40 off

10 on / 50 off

193 views0 comments

Recent Posts

See All

Only two more weeks to go!  🎉 Well done for getting this far and making changes in how you look after your body.  I know there have been a few times where many have felt they have ‘fallen off track’.

Front Squat Focussed Group Warm Up Part 1: 12 minute to establish 3RM Front Squat 5 mins Rest Part 2: 18 min AMRAP 6 Front Squats @ 60% of 3RM 8 Pull-ups 10 DB Benchpress 12 Straight Leg Sit-ups RX an

Group Warm Up: Coaches Pick WOD: Teams of 2 – For Time RXD Option: Must be completed as prescribed. Split Reps 100 WBS (9/6) 50 Cals 6 Rounds (YGIG Rounds) 3 Clean and Jerk (60/42.5) 9 Bar Facing Burp

  • White Facebook Icon
  • White Twitter Icon
  • White YouTube Icon
  • White Instagram Icon
bottom of page