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 Burpees
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
- A) Warm up
8 cal row/ bike
2 sets of:
8 kipping
8 ring rows
8 KB swings
- 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
- C) Conditioning
3 Intervals, each for time:
21 Cal Row
21 American KB swings (16/12kg)
12 Pull ups
*3 mins rest between intervals