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.