WOD July 22th 2020
Warm up
Every 3 mins x 5 sets
12 Burpees
250 m Row
-rest/prepare 4 mins-
Conditioning
AMRAP 8 mins
200 m run
8 Double KB Russian Swing (16/12 kg)
8 Push up
4 min Rest
AMRAP 8 minutes
250 m row
8 Tuck ups
8 Double KB Push jerk (16/12 kg)
-rest/prepare 4 mins-
Finisher
Every 3 mins x 5 sets
12 Bupees
200 m Run
HIIT July 22th 2020
A) Warm up
10 Cal row
2 sets of:
8 kipping
8 ring rows
8 Inch worms
8 Double KB hang cleans
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) Kettlebell Sandwich
*Complete 4 Rounds for total row cals combined (20mins Total)
*In 3mins complete:
10 cal row
10 Double KB sumo deadlifts
10 double KB hang cleans
10 Double KB front rack lunges
*Max cal row in remaining time (score)
*2 mins rest in between rounds