Wednesday Oct 5

spicy wod

Warm Up

Movement Prep/Activation and Increasing Heart Rate

8 min amrap:

:30 sec Row

3 Dumbbell Burpee Deadlifts

3 Double Hang Snatches

5 Bird Dogs

5 Deadbugs

Workout Prep

1 set:

5/4 Calorie Row

2 Devils Press


Hamstring Ring Curl
4 x 10
Weighted Hip Thrust
4 x 10


Calorie Row
Devil’s Press 22.5/15 

*Women’s Calories: 22-16-12-8*

Calorie Row
Devil’s Press (15/10)

Calorie Row
Double Dumbbell Clean and Press (light)


Target time: 13-15 minutes
Time cap: 18 minutes


1 min Seal Pose
1 min Tricep Smash (each)
1 min Foam roll glutes and IT band (each side)

All Workouts are on Wodify Workout CrossFit Sunshine Coast has moved over to Wodify Affiliate Management System.  All Workout are now published …

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