WOD June 11th 2020
A) Warm up
2 sets of
200m Row
10 side plank rotations (SLOW) (each)
3 Wall walk
20 sec Ring Support
3 x 3 Position of power clean and Jerk
+
B) Clean Complex
EMOM x 8 minutes:
1 Power Clean + 1 Hang Power Clean + 1 Push Press + 1 Push Jerk + 1 Split Jerk
C) Progressive Gymnastic
For Quality 3 sets:
200 m Row (active rest)
5 Toes to Bar
5 Knees to Elbows
5 Knee to chest
200 m Row (active rest)
5 Strict Chest to Bar
5 Strict Pull Ups
5 Chest to Bar
HIIT June 11th 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 (24kg; keep tension in the hole)
5 Burpees
+
B) Tabata 1
Knee to chest
C) Tabata 2
Double KB Front Rack Carry (20 m) (16/12 kg)
D) Progressive Conditioning
5 rounds of
5-15-5
Burpees
Air Squat
Sit up
Time cap
Round 1 = 5 mins
Round 2 = 4:30 mins
Round 3 = 4 mins
Round 4 = 3:30 mins
Round 5 = 3 mins