WOD July 1st 2020
a)Warm up
2 sets of
200m Row
20 second Star Plank / side
5 tempo Push up (5 secs down and 5 secs Up)
10 Single leg Glute Bridges
(3 sec pause at top of each)
b) AMRAP 5 mins
Burpees
c) Strict Gymnastic
For Quality,
5 sets of:
5 Strict Pull up + 15 Push up
5 Chin up + 15 Box Dips
5 Wide Pull up + 10 Ring Dips
5 Ring Pull up + 10 Decline Push up
HIIT 1 July 2020
A) Warm up
400m row
2 sets:
10 pvc dislocated
10 kipping
8 ring rows
6 hand release push ups
B) Pull up Progression
4 Rounds (not for time):
10 Ring rows
5 seated pull ups
10 seated chin ups
5 jumping pull ups
C) Conditioning:
21-15-9 reps for time:
Cal row
Hand release push ups
Bent over row (40/25kg)
*No cap time, finish all reps