top of page

Wicked Wednesday 01/06/22

In a time cap of 30 mins complete


DT Variation


3 Deadlift - 2 Hang Power Clean - 1 Push Jerk

1 Outdoor Indoor Run

4 DL - 3 HPCL - 2 PJ

1 Outdoor Indoor Run

5 DL - 4 HPCL - 3 PJ

1 Outdoor Indoor Run

6 DL - 5 HPCL - 4 PJ

1 Outdoor Indoor Run

etc,etc,etc uo to

10 DL - 9 HPCL - 8 PJ

1 Outdoor Indoor Run


Take a 3 min Rest

Row for Cals until the 30 min Time cap


Men 70 kg

Ladies 50 kg


51 views0 comments

Recent Posts

See All

“Lightweight Fighter” Group Warm Up: 2 Rounds 5 Inch Worms 10 Spider Lunges 10 Mobility Squats 10 T Press Ups WOD: 3 mins on / 1 min off x 9 rounds RXD Option: Must be completed as prescribed 6 DB Sna

“Franemies” Group Warm Up: 2 Rounds 250m Row 10 Air Squats 10 Bar Rows 10 Push Press (EB) 10 Step Ups Extra Warm Up: Thruster Mobility WOD: For Time RXD Option: Must be completed as prescribed. 21 Thr

“Dawn Of The Dead” Group Warm Up: Coaches Pick WOD 1: AMRAP in 15 mins RXD Option: Must be completed as prescribed. 12 Chest 2 Bar Pull Ups / Strict Pull Ups 1 Hill Run 3 Wall Walks SCALED Option: Sca

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