WOD July 25th 2020

 

Warm up

400 m run

then 2 sets of

1 Macho man complex (3 power cleans + 3 front Squat + 3 Push jerks)

5 2-fer-1 Burpees

5 Inch worm

 

Conditioning

15 Rounds of :

5 Deadlifts (50/35 kg)

5 Hang Power Cleans (50/35 kg)

5 Front Squats (50/35 kg)

5 Shoulder to overhead (50/35 kg)

5 lateral burpees over bar

 

Time cap 35 mins

 

HIIT 25 July 2020

1. A) Warm up

8 Cal any machine

2 sets of:

8 kipping

8 ring rows

8 KB Hang cleans

8KB Shoulder to OH

 

1. B) Partner Chipper (Not for time)

Buy in: 2500m row (partition as needed)

40 KB Goblet squats (16/12kg)

40 Pull ups

800m run (Together)

40 Single arm KB shoulder to OH (16/12kg)

40 Toes to Bar

100 Cal Echo Bike (partition as needed)

40 KB Hang cleans 

40 Pull ups

*Split reps with your partner as needed