WOD July 18th 2020
AMRAP 10 mins
200 m Row
10 Overhead Plate Lunges
3 wall walk + hold 15 secs at top on the last reps
5 EB Power Snatch + 15 secs Overhead Barbell Hold on the last reps
Conditioning
For Time
10-9-8-7-6-5-4-3-2-1 reps of:
Power Snatch (45/25 kg)
Handstand Push-Ups
Wall balls
After every sets 250 m Rowing or 0.4 mile bike or 200 m run
Time cap 35 mins
HIIT July 18th 2020
A) Warm up
8 Cal any machine
2 sets of:
8 PVC Dislocated
8 kipping
8 hollow rocks
8 Wall balls
8 push ups
B) Saturday Smasher (Not for time)
Buy in: 25 Cal Any Machine
Then straight into:
25 Toes to bar/ 25 Knees to Elbows
50 Wall Balls
25 Pull ups
50 Wall Balls
25 Toes to bar/ 25 Knees to Elbows
50 Wall Balls
Cash out: 25 burpees to target