WOD June 23th 2020

 

a ) Warm up

2 sets of

5 Lateral lunges walk (each side)

20 secs HS Facing Bar Hold

5 Single arm KB OH Squat w/ 3 secs pause in the bottom (each)

10 Strict BurpeesĀ 

 

b ) Back Squat

5-5-5-5-5

*constant weight 75-80% of your 1 RM

 

c ) Overhead Squat Complex

3 Sets, resting as needed between:

1 Pausing Overhead Squat (3 Seconds in Bottom)

2 Overhead Squats

 

d ) Conditioning

21-15-9:

Wallballs (9/7 kg)

Box Jumps (60/50 cm)

Kettlebell Swings (24/16 kg)

 

Time cap 12 mins

 

HIIT 24 June 2020

  1. A) Warm up

8 cal row/ bike

2 sets of:

8 kipping

8 ring rows

8 KB swings

 

  1. B) Pull up Progression (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

 

  1. C) Conditioning

3 Intervals, each for time:

21 Cal Row

21 American KB swings (16/12kg)

12 Pull ups

*3 mins rest between intervals

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