WOD July 20th 2020
Warm up
400m jog
2 sets of:
8 Med ball alt. Lunges
6 reverse burpees
6 Burpees
2 Turkish Get up
Midline
Not For Time:
21-18-15-12-9
GHD Sit-ups
Weighted Ab mat sit up
*After Each Set: 2 KB Turkish Get-Ups
Monostructural
For time:
250 Medball box step up (10/8 kg)
Every time dropped the ball = 3 burpees
Time cap 15 mins
HIIT July 20th 2020
A) Warm up
2 sets:
6 cal any machine
8 burpees
8 squat jumps
8 wall balls
B) Monday Bloody Monday
*Complete AMRAP in 6mins at each station, resting 4mins between eac(36mins total):
1) 12/10 Cal Rower + 8 Burpees box jumps
2) 12 Sumo Deadlift high pulls + 1 lap farmer carry around the gym (2×24/2x16kg)
3) 12/10 Cal Echo bike + 8 Double KB hang cleans (2×16/2x12kg)
4) 12 Wall Balls (9/7kg) + 8 crab kicks