WOD June 17th 2020

A) Warm up

5 sets of

200 m run (7 laps)

10 Air Squat

5 Burpees

1 laps walk

*the aim is to keep moving at sustainable pace

 

-4 mins preparation-

 

B) Conditioning

 

on min 0 to 10

4 rounds of:

12 Wall balls (9/7 kg)

8 Burpees to target (to pull up bar)

8 Alternating DB Clean and Jerk (22.5/17.5 kg)

*record the time of part 1 finished, you can rest if you finished before min 10

 

then, start min 10 until finished

 

5 Rounds of

200 m run (7 laps)

250 m row

Track all two completion times. Score is the sum of the two record times. if you can finish the movement before the time cap, you may rest.

 

HIIT June 17 2020

A) Warm up

400m row

2 sets of:

8 kipping

8 hollow rocks

8 ring rows

8 V ups

 

B) Pull up Progression (10-15mins)

*Try to achieve 10 unbroken strict pull ups

*scale down if needed.

*Those who already able to do 10 strict pull ups , work on butterfly or kipping pull ups

 

C) Conditioning

3 Rounds for time:

20 Cal row

15 Knees to Chest

*Cap time: 15mins

• 3mins rest –

3 Rounds for time:

50 DU/100 SU

15 Pull-ups

*Cap time: 10mins