WOD July 14th 2020
a) Warm up
AMRAP 10 mins
10 Cal Row
10 Plate push Squat
5 Burpees broad jump
5 EB Power Snatch
5 EB OH Squat + 20 secs hold at bottom on the last rep
b) Back Squat
With a Running Clock:
On the 0: 9 Reps
On the 2: 7 Reps
On the 4: 5 Reps
On the 6: 3 Reps
On the 8: 1 Rep
On the 9: 1 Rep
On the 10: 1 Rep
On the 11: 1 Rep
On the 12: 1 Rep
This is Week #1 of our newest squat cycle, where we start with high reps at lower weights (min 0 to 6), to five heavy singles.
c ) Conditioning
On the 5:00 x 5 Rounds:
7 Power Snatches (50/30 kg)
14/12 Calorie Row
7 Overhead Squats (50/30 kg)
14 Burpees
HIIT July 14th 2020
A) Warm up
400m row
2 sets of:
4 laps run
8 tuck jumps
8 alt. Lunges
8 push ups
B) TABATA Tuesday
T1: Mountain climbers
1 min rest
T2: Tuck Jumps
1min rest
T3: push ups
1min rest
T4: Alt. Lunges
1min rest
T5: Shuttle sprints
C) Finisher
5 Rounds for time:
10 Cal row
10 Wall balls (9/7kg)
*Cap time: 12mins