WOD June 30th 2020

 

A) Warm Up

1 Mins single under (left foot only)

1 Mins single under (right foot only)

Then 2 rounds of:

3 Wall walk

3 x 3 Position of Squat Clean and Jerk

6 GHD back extension w/ 3 secs pause at top

20 Secs Weighted Dead Hang

 

-8 mins to build weight for part B-

 

B) EMOM x 8 mins

 

1 Squat Clean + 1 Hang Squat Clean + 1 Push Jerk + 1 Snatch Jerk + 1 Overhead Squat

 

* Constant Weight ⇒ RX (60/35 kg) ; RX+ (75/45 kg)

 

-6 mins for break and preparation-

 

C) Conditioning

 

AMRAP 10 mins

20 Double Under

4 Power Clean (60/35 kg)

6 Chest to Bar Pull up

8 HSPU

 

HIIT 30 June 2020

A) Warm up

400m jog

2 sets of: 

8 alt. Lunges

8 tuck jumps

8 plate ground to OH

 

B) TABATA Sprints

T1: double KB deadlifts (2x24kg/2x16kg)

T2:shuttle sprints

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C) Conditioning

4 Rounds for time:

400m run

20 Double DB box step ups (2×20/2×12.5kg)

15 Plate Ground to OH (15/10kg)

*Cap time: 24mins

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