WOD June 25th 2020
A)Warm Up
200m Run
3 x 3 Position of Squat snatch
5 Kang Squat
5 KB OH Lunges (each, hold at bottom, but knee off from the ground)
15 PVC Sotts Press
-8 mins to build weight for part B-
B) Snatch Complex
Every 1:00 x 8 sets :
1 Squat Snatch + 1 Hang Squat Snatch + 1 Overhead Squat
* Constant Weight ⇒ RX (50/30 kg) ; RX+ (60/35 kg)
-6 mins for break and preparation-
C) EMOM x 20 minutes
1st min- 5 Bar Facing Burpees + 5 OHS (50/30 kg)
2nd min- 30 Double unders or 60 Single unders
3rd min- 5 Bar Facing Burpees + 5 Power Snatch (50/30 kg)
4th min- 30 Double unders or 60 SIngle unders
HIIT 3 July 2020
A) Warm Up
2 sets of:
10 burpees
10 hollow rocks
10 kipping
8 ring rows
8 pike push ups
8 squat jumps
B) 3 Rounds for time:
21 Bicycle crunches
7 Alt. DB clean 7 Jerks (20/12.5kg)
*Cap time: 8 mins
*3mins rest after
C) 3 Rounds for time:
21 Toes to bar
7 burpees to target
*Cap time: 8 mins
*3mins rest after
D) 3 Rounds for time:
21 Box jumps
7 Pull-ups
*Cap time: 10mins