WOD June 16th 2020
A) Warm up
2 mins of single under
then 2 sets of:
5 Lateral lunges walk (each side)
20 secs Spider hold
20 secs of duck walk
3 x 3 position of Squat clean
-4 mins Preparation-
B) Tempo Front squat:
5 – 5 – 5
*3secs of lowering and 2 secs at bottom
-4 mins Transition-
C) Clean Complex
Every 1:30 x 6 sets
1 Squat Clean + 1 Hang Squat Clean + 1 Split Jerk
-4 mins Preparation-
D) EMOM x 16 minutes
1st min- 9 Deadlifts, 6 Hang Power Cleans, 3 Push jerk (70/45 kg)
2nd min- 30 Double Unders
3rd min- 8 Barbell Front Rack Lunges (70/45 kg)
4th min- 30 Double Unders
HIIT June 16th 2020
A)Warm up
2 sets of:
200m jog
6 alt. Single leg DB deadlifts
6 Inch worm
6 single arm DB hang cleans
B) Aerobic Threshold Intervals
On the 3:00 x 5 rounds
400m run
C) Conditioning
EMOM 20mins
1st min: 16 Double DB Deadlifts
2nd min: 8 Box jumps
3rd min: 10 Double DB Hang Cleans
4th min: rest
* use a pair of DB that is challenging enough