Workout of the Day

WOD 18.09.2018

Warm Up:
Row 500m
Assault Bike 1000m
Stretch & Mobilise


“Cindy” Re-Cap & Tekkers
5 Pull Ups
10 Press Ups
15 Air Squats

“DT” Re-Cap & Tekkers
12 Deadlifts @ 50/70kg
9 Hang Power Cleans @ 50/70kg
6 Push Jerks @ 50/70kg

5 Rounds of:

In 3 Minutes Complete:
2 Rounds of “Cindy”

then in the remaining time AMRAP:

3 Minute Rest

* Always carry on the “DT” AMRAP from where you were up to after completing your two rounds of “Cindy”
* At end of WOD your score will be the Rounds & Reps completed of “DT”

* Scale PUs to Band Assisted or Jumping
* Scale Press Ups to Knees
* Scale WEIGHT as needed

Book into a class

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