WOD June 25th 2020

Warm up 

Row 150 m Arm only

Row 250 m without arm pull

Then, 2 sets of

5 Slow GHD Sit up w/ 5 secs hold

5 Strict Burpees

10 Kettlebell tater

10 Kipping



EMOM in 30 minutes

    5 Pull-Ups

    10 Push-Ups

    15 Air Squats


Every minute on the minute (EMOM) for 30 minutes, perform 5 Pull-Ups, 10 Push-Ups, and 15 Air Squats. If there is any time left in each minute, rest until the next minute starts.


Therefore. the best possible score being 30 rounds.


If you fall behind the clock, keep going and get as many rounds as possible (AMRAP-style) in the remaining time. though, that your “Chelsea” score will only count the number of rounds you completed as an EMOM. Else will be counted as additional rounds.

HIIT June 25th 2020

A) Warm up

400m row

2 sets:

8 burpees 

8 wall balls

8 squat jumps


B) 27-21-15 reps for time:

Knee to chest

Alt. DB Power clean and Jerk (17.5/12.5 kg)


*5 mins rest 

C) 21-15-9 reps for time:

Cal Row



*5 mins rest 

D) 15-12-9 reps for time:

Jumping lunges

Hand release push ups

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