WOD July 9th 2020
a) Warm up
3 mins single unders
*if broken 2 push up
then 2 sets of:
3 wall walk (hold 15 secs at top)
3 Tempo pull up
6 Kang Squat
6 Slow deadlift EB
b) Pause Deadlift
5 – 4 – 3 – 2
*Pause at knees, build weight
*Every after sets 15 Push up
c) Tempo Front Squat
5 – 4 – 3 – 2
*3 Secs lowering. 2 Secs pause at bottom; build weight
* Every after sets 8 Strict Pull up
d) Conditioning
“Diane”
21-15-9
Deadlift (100/70 kg)
Handstand Push up
Time Cap 9 mins
HIIT 9 July 2020
A) Warm up
400m run
12 cal any machine
2 sets of:
8 GHD back extensions
8 KB swings
8 burpees
B) 3 Intervals, each for time:
12 Double DB push presses
21 KB swings (16/12kg)
400m run
*5min time cap for each interval
*3min rest after each interval
*Pick a challenging weight for DB
C) 3 Rounds (not for time):
20 cal row/16 cal echo bike
10 burpees