WOD July 29th 2020
Back Squat
With a Running Clock:
On the 0: 9 Reps
On the 2: 7 Reps
On the 4: 5 Reps
On the 6: 3 Reps
On the 8: 1 Rep
On the 9: 1 Rep
On the 10: 1 Rep
On the 11: 1 Rep
On the 12: 1 Rep
On the 13: 1 Rep
On the 14: 1 Rep
Week #3 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”.
Conditioning
“Foot Lock”
In 0:00 – 10:00 :
5 Rounds:
8 Power clean (33/20 kg)
12 Thrusters (33/20 kg)
then
10:00 to 20:00
5 Rounds:
8 Power Snatches (33/20 kg)
12 Overhead Squats (33/20 kg)
Your score is the sum of time of those two parts
HIIT 29 July 2020
A) Warm up
2 sets:
4 Inch worms
6 Alt. DB snatches
8 Double KB deadlifts
8 tuck jumps
B) Strength
Every 3mins for 5 sets
12 Double KB Deadlifts + 50m Farmer Carry
- 5min rest –
C) AMRAP 6mins
6 Alt. DB snatches (20/15kg)
6 Box jump overs