WOD July 30th 2020
A) 2 sets (warm up):
200m Row
6 GHD Sit up
30 Secs GHD sit up hold
6 GHD Back Extension
30 secs GHD Back Extension Hold Hold
6 DB Devil Presses
B) Deadlift
every 2 mins x 8 sets
4 Deadlift
*build to heavy
D) EMOM x 20 mins
1st min : 24 Double Under + 6 Double KB Russian swing (24/16 kg)
2nd min : 6 Lateral burpee over bar + 3 Deadlift (110/65 kg)
3rd min : 12 Abmat sit up + 3 Double KB Push Jerk (24/16 kg)
4th min : 6 Lateral burpee over bar + 3 Deadlift (110/65 kg)
HIIT 30 July 2020
A) Warm up
400m run
12 cal any machine
2 sets of:
8 GHD back extensions
8 KB swings
8 burpees
B) 3 Intervals, each for time:
12 Double DB push presses
21 KB Goblet Squats (16/12kg)
400m run
*5min time cap for each interval
*3min rest after each interval
*Pick a challenging weight for DB
C) 3 Rounds (not for time):
20 cal row/16 cal echo bike
10 burpees