WOD May 30th 2020

 

Conditioning

 

“Jacked Squat”

 

Buy in : 1000 m row

 

21 Front Squats (60/40 kg)

21 Double KB Russian Swings (16/12 kg)

21 KB Push up+renegade row (left and right arm)

400m Run

 

15 Front Squats (60/40 kg)

15 Double KB Russian Swings (16/12 kg)

15 KB Push up+renegade row

400m Run

 

9 Front Squats (60/40 kg)

9 Double KB Russian Swings (16/12 kg)

9 KB Push up+renegade row

400m Run

 

Time cap 35 mins

 

HIIT May 30th 2020

 

*6 rounds for time: 

20 single arm front rack lunges (16/12kg)

20 abmat sit-up

15 Cal Row

15 KB swings 

10 push-ups

10 Ring Rows

-rest 2 mins between rounds-

 

*Cap time: 45 mins 

 

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