WOD July 7th 2020

A) 2 sets (warm up):

200m Run

3 x 3 Position of Squat snatch

5 Jefferson Curls

5  KB OH Squat (each arm, hold at bottom, but knee off from the ground)

30 secs PVC Overhead Squat

 

-8 mins to build weight for part B-

 

B) Pause Back Squat

3-3-3-3-3

*pause 3 secs at bottom

*use constant weight

 

C) 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)

 

-4 mins for break and preparation-

 

D) Conditioning

For time:

10 Power Snatch (50/30 kg)

20 KB swing (24/16kg)

30 Air Squat

40 Half Burpees

50 Double under

 

Time cap : 6 mins

 

HIIT 7 July 2020

 

A) Warm up

400m run

2 sets:

6 air squats

6 burpees

6 sit ups

6 kipping

 

B) TABATA

TABATA Row/Echo bike

Rest 1 min

TABATA air squats

Rest 1min

TABATA jumping pull ups

Rest 1min

TABATA Burpees to target

Rest 1min

TABATA sit-ups

 

C) Sprints

Every 2:30 secs x 5sets

200m sprints

 

 

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