WOD July 13th 2020
Warm up
2 sets of
100 single unders
10 Dead bugs (each side)
10 Superman pulse
10 Push up
10 steps duck walk
Midline Conditioning
3 Rounds:
400 m Run
4 Wall walk
20 GHD Sit up
Time cap 18 mins
Walking Lunges
AMRAP 9 mins
Max distance walking Lunges
*every time you stop moving or use your hand to support your lunges, do 10 air squat.Just do not stop to avoid the air squat.
* stop means if you are standing or get pinned or not moving more than 1 secs on your spot
HIIT 13 July 2020
A) Warm up
3mins skipping
*every broken 4 lateral squats
2 sets of:
8 EB Sumo Deadlifts
8 Air squats
8 hollow rocks
B) 4 Rounds (Not for time):
10 Sumo Deadlifts (50/35kg)
15 KB Goblet squats (16/12kg)
C) Conditioning
4 Rounds AMRAP
1min AMRAP DU/SU
1min AMRAP air squats
1min AMRAP sit ups
2mins Rest