Wednesday 23/06/21
Updated: Jun 24, 2021
Warm up
Warm up for Back Squat
10 - 08 - 06 - 04 - 02
Increase Wt. each set
5 Rounds For Time
500 m Row/400 m Run
20 Back Squat
Men 40 - 60 kg
Ladies 25 - 40 kg
Updated: Jun 24, 2021
Warm up
Warm up for Back Squat
10 - 08 - 06 - 04 - 02
Increase Wt. each set
5 Rounds For Time
500 m Row/400 m Run
20 Back Squat
Men 40 - 60 kg
Ladies 25 - 40 kg
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