Posted by & filed under Workout of the Day.


Dynamic Warmup: Minute 0 – 15
Coaches’ Choice Group Dynamic Warm Up
Shoulders, Wrists & Hips

Strength: Minute 16 – 25
Turkish Get Ups with Kettlebells or Dumbbells

Spend 5-8 Minutes to build up to a challenging weight. Then complete 1 Drop set by dropping down to a weight you can hang onto for 90 seconds on each arm.

Workout: Minute 26 – 50
Complete 4 rounds of 4 minute AMRAPs. Start each 4 Minutes with a Gymnastic Skill Buy in.

At the start of the clock Complete
1 Rope Climbs (2 Laydowns)
2 Wall Walks
Then with the remainder of the 4 minutes complete as many rounds possible of:
450 / 500m Row
30 Double Unders – Modify with 30 Single unders with a Dub attempt every 3-5 Reps
6 Dumbbell Ground to Overhead

Pick up where you left off after each buy in. Keep a continuous number of reps.

There is no built in rest, so keep your eyes on the clock and get to the rope at the 4th minute.

Score: Total Reps

Cool Down: Minute 51 – 60
With time left over after WOD Spend the last few minutes of class Stretching