WOD June 6 th 2020
Warm up
500 m row
*prepare and try every movement 5 reps x 2 sets
“Me Time”
For time:
35 Cal rowing
35 Air Squat
30 Pull-Ups
30 Overhead Squats (30/20 kg)
25 Box Jump Overs (60/50 cm)
25 Thrusters (40/30 kg)
20 Toes to Bar
20 Front Squats (50/35 kg)
15 Burpee Box Jump
15 Clusters (50/35 kg)
Time Cap 30 mins
HIIT June 6 th 2020
Warm up
2 sets of:
500 m row
10 Kettlebell swing
5 Tempo Push up (5 secs lowering)
10 Wall ball
5 Burpees
‘Tredente’
On the 0:00… [Part 1]
40 Double KB Thruster (12/8 kg)
40 Double Russian KB Swing (12/8 kg)
On the 10:00… [Part 2]
40 Overhead medball Lunges (10/8 kg)
40 3-point Push up
On the 20:00… [Part 3]
60 Burpees
Track all three completion times. Score for the day is the sum of the three record times. if you can finish the movement before the time cap, you may rest. Every second counts.