WOD June 5th 2020
A) Warm Up
AMRAP 10 mins
10 Calorie AB
8 Box Jump
6 Single Arm OH DB Squat
B) Sprint Sets
4 sets of
200 m Run (at less than 1 mins pace)
250 m Row (at less than 1 mins pace)
*2 min rest/walk between sets
5 min rest/prep
C) Conditioning
AMRAP 10 mins
10 Calorie Row
8 Alternating DB Power Snatch (22.5 kg/15 kg)
6 Burpees to Target
HIIT June 5th 2020
Warm up
8 mins Jog
-Technique Practice at KB Clean and Jerk-
EMOM x 20 minutes
1st min- 45 Secs Plank w/ feet on the ball
2nd min- 12/10 cal of Row
3rd min- 20 Bench Dips
4th min- 4 Double KB Deadlifts + 4 Double KB Hang Power Cleans + 4
Double KB Shoulder to OH (16/12 kg)
Finisher
8 mins Jog