WOD July 21st 2020


Warm up

2 mins of single unders

2 sets of

10 Single leg slow Kettlebell Deadlift 

3 KB Man Maker

3 x 3 Position of squat clean

30 secs side plank (each side)


Back Squat

On the 0: 9 Reps

On the 2: 7 Reps

On the 4: 5 Reps

On the 6: 3 Reps


On the 8 until 14 : EMOM 7 mins x 1 Rep 


Week #2 in our progression. The first four sets are completed “On the 2:00”, where we then transition to seven sets of singles “On the 1:00”.


Hang Squat Clean

On the 1:30 x 6 Sets:

Clean Pull

Hang Clean Pull

Hang Squat Clean



AMRAP 9 miins

30 Double Unders

1 Hang Squat Clean (60/35 kg)

30 Double Unders

2 Hang Squat Cleans (60/35 kg)

30 Double Unders

3 Hang Squat Cleans* (60/35 kg)

and so on…


*Climb By 1 Rep after round


HIIT July 21st 2020


A) Warm up

400m run

2 sets of:

8 hollow rocks

8 air squats

8 tuck jumps

8 push ups


B) TABATA Tuesday

T1: Shuttle sprints

1 min rest

T2: KB goblet squats

1min rest

T3: Bicycle crunches

1min rest

T4: Alt.lunges

1min rest

T5: Jumping jacks


C) Finisher

AMRAP 8mins

10 Single arm Devil presses

12 Box step overs with 1 DB

*Use a challenging weight for DB

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