WOD June 10th 2020
A) Warm up
2 sets of
10 calorie Row (fast)
1 Mins of single under
5 box Step Up w/ SLOW lowering
2 x 15 second one arm Full plank (each)
3 x 3 Position of Squat Snatch
+
4 min rest/prep
+
B) Snatch Complex
Every 1:30 x 6 sets
1 Squat Snatch+ 1 Hang Squat Snatch+ 1 Overhead Squat
*Building weight
+
4 min rest/prep
+
C) Conditioning
AMRAP 15 mins
12 Barbell Overhead Lunges (40/25 kg)
30 Double Unders
9 Hang Power Snatch (40/25 kg)
6 Overhead Squat (40/25 kg)
30 Double Unders
HIIT June 10th 2020
A) Warm Up
2 sets of
200m Row
5 Jefferson curl
5 Hollow rock + 20 Secs Hollow hold in the end
5/arm KB Front Squat w/ pause in the bottom
+
4 min rest/prep
+
B) Tabata 1
10 Air Squat
C) Tabata 2
12 Knee to chest
+4 min rest/prep+
D) EMOM x 20 minutes
1st min- 9/7 Cal Row
2nd min- 6 Double KB Deadlifts + 4 Double KB Hang Power Cleans + 2
Double KB Shoulder to OH (16/12 kg)
3rd min- 9/7 Cal Row
4th min- Double KB Front Rack Carry (30 m/1 laps) (16/12 kg)