WOD June 13th 2020

 

Warm up

Row 150 m Arm only

Row 250 m without arm pull

 

Then, 2 sets of

20 SU + 10 DU + 20 SU

5 Slow EB Deadlift

5 Kang Squat

3 x 3 Position of power clean and Jerk

 

Conditioning

 

For Time: 

21 Deadlift  (60/35 kg)
18 Hang Power Clean (60/35 kg)
15 Push Jerk
100 Double Unders 


18 Deadlift  (60/35 kg)
15 Hang Power Clean (60/35 kg)
12 Push jerk
75 Double Unders 


15 Deadlift  (60/35 kg)
12 Hang Power Clean (60/35 kg)
9   Push Jerk
50 Double Unders

Cash out : 1000 m Rowing or 1.5 mile bike

Time cap 30 mins

 

HIIT June 13th 2020

 

Warm up

 

2 sets of

200 m row

5 laps run

10 Jump squat

5 Slow Plank Rotation (each)

10 Kettlebell tater

 

Conditioning

 

Min 0 – 8

 

1000 m row

 

Min 8 – 18

 

50 Russian KB Swing (24/16 kg)

300 m Shuttle run (30 x 10 m)

20 Goblet Squat (24/16 kg)

200 m shuttle run (20 x 10 m)

 

Min 18 – ….

 

5 rounds

60 Single unders

15 Mountain climber (each leg)

 

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.

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