WOD July 10th 2020
A) 2 sets (warm up):
250m Row
10m Filly Carry per side
5 KB Single Arm Thruster (each) (slow lowering each rep)
3 x 3 Position of Power Clean and jerk
-Preparation 6 mins (build weight for power clean and jerk)-
B) Power Clean and Jerk
EMOM x 6 mins
5 Power Clean and Jerk (60/35 kg)
-Rest 4 mins-
D) Conditioning
Every 4 mins x 5 rounds:
12/10 Cal Row
12 Lateral Burpee over bar
6 Alt. DB. Power Snatch (22.5/15 kg)
6 Single arm Front rack Lunges (22.5/15 kg)
2 Squat clean (70/45 kg)
4 Front Squat (70/45 kg)
HIIT 10 July 2020
A) Warm up
3 min skipping
2 sets of:
8 EB sumo deadlift
8 EB push press
8 ring rows
8 hollow rocks
B) 3 Rounds for time:
10 Sumo deadlifts (60/45kg)
50 DU/100 SU
*Cap time: 8 mins
C) Not for time:
10 EB Push Presses
20 Ring rows
30 hollow rocks
40 Hand release push ups
30 hollow rocks
20 ring rows
10 EB Push Presses