WOD July 27th 2020

A) Warm up (10 mins Duration)

2 sets of

10 calorie Row

5 EB Bear complex

30 second Side Plank (each)

30 second Single Leg Glute Bridge w/ weight (each)

 

-4 Mins Preparation-

 

B) Overhead Press

 EMOM x 10 mins

1 strict press + 1 push press + 1 push jerk + 1 split jerk

*constant weight

*maintain SOLID positions

 

-4 Mins Break-

 

C) Conditioning

4 rounds of:

12 Burpees

12 Wallballs

12 Double KB Deadlift (16/12 kg)

12 Double KB Hang Power Clean and Jerk (16/12kg)

 

Time Cap 16 mins

 

HIIT 27 July 2020

1. A) Warm Up

400m run

2 sets of:

60 DU/SU

8 hollow rocks

8 air squats

8 alt. DB clean & jerk

 

1. B) 3 Rounds (Not for time):

400m run

20 Abmat Sit ups

15 Alt. DB Clean & Jerk

*Pick a challenging weight for DB

 

1. C) 3 Rounds for time:

40 lateral hops

30 jumping lunges

20 Goblet Squats (*use 16/12kg KB)

*Cap time: 13mins