"Barbara Variations"
5 Rounds - 3 mins Rest between Rounds
20 Down'N'Ups
30 Push ups
40 Sit ups
50 Air Squats
Note your time for each Round
BB Version 20/15 kg
20 Arm Curls
30 Shoulder Press or (Push Press if wt is too heavy)
40 Back Squat
50 Deadlift (from mid shin)
DB/KB Version
20 SA Rows 10 R 10 L arm
30 SA Shoulder Press 15 R 15 L (Push Press if wt is too heavy)
40 Goblet Squat 50 DB/KB Deadlift
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