WOD June 19th 2020
A) Warm up
2 sets;
20 Half Burpees
1 Mins PVC Overhead Squat
20 second Wall Facing HS Hold
5 Tempo Pull up (4 secs hold at top and 4 secs Lowering)
3×3 Position of Squat Snatch
-4 mins prep-
B) Snatch Complex
Every 1:30 x 6 sets :
1 Squat Snatch + 1 Hang Squat Snatch + 1 Overhead Squat
C) Conditioning
3 rounds of :
5 minutes AMRAP:
5 Thrusters (40/25 kg)
5 Chest to Bar Pull Ups
5 Lateral Burpee over bar
-3 mins rest between rounds-
HIIT June 19th 2020
A) Warm up
400m run
2 sets of:
5 Cal any machine
6 alt. Single arm Deadlifts
6 Ring rows/pull ups
8 Hollow rocks
B) Max Cal Row/Bike
10 rounds of:
1 min Max cal row/bike
*Make sure to go all out in 1 minute window
2 mins rest after each round
C) Conditioning
AMRAP 10mins
12 Double KB Deadlifts (2×16/2×12)
10 Sit ups
8 KB Gorilla rows (2×16/2×12)
200m run