WOD July 15th 2020
A) 2 sets (warm up):
250m Row (Fast)
5 KB Man Maker
10m KB Filly Carry per side
3 x 3 Position of Power Clean and jerk
-Preparation 8 mins (build weight for “Grace”)-
B) “Grace”
For time
30 Power Clean and Jerk (60/40 kg)
Time cap 10 mins
-Rest as needed-
C) Strict Gymnastic
3 sets of:
5 Pull up
15 Push Up
5 Chin up
15 Bench dips
5 Wide grip pull up
10 Ring Dips
5 Close grip chin up
10 Decline push up
HIIT July 15th 2020
A) Warm up
400m row
2 sets of:
8 kipping
8 ring rows
8 renegade rows
B) Pull up Progression
5 Rounds for Quality:
10 Bicep DB curls
10 Renegade Rows
10 pull ups
*use a pair of challenging weight for DBs
C) Conditioning:
5 Rounds (Not For Time):
5 pull ups
7 Sumo Deadlift High pulls (40/25kg)
9 Star crunches