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

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