WOD and HIIT Aug 1st 2020

WOD Aug 1st 2020

Warm Up

Try every movement 5 reps and build the weight

Conditioning

For time:

• 50 Wall Ball Shots (20/14 lb)
• 50 Double-Unders
• 40 Box Jumps
• 40 Toes-to-Bars
• 30 Chest-to-Bar Pull-Ups
• 30 Burpees
• 20 Power Cleans (60/35 kg)
• 20 Jerks (60/35 kg)
• 10 Power Snatches (60/35 kg)
• 10 Muscle-Ups

Time Cap : 25 mins

 

HIIT 1 August 2020

1. A) Warm up

2 sets:

6 cal any machine

8 burpees

8 squat jumps

8 wall balls

 

1. B) Complete AMRAP in 6mins at each station, resting 4mins between each (36mins total):

1) 12/10 Cal Rower + 8 Burpees box jumps

 

2) 12 Sumo Deadlift high pulls + 1 lap farmer carry around the gym (2×24/2x16kg)

 

3) 12/10 Cal Echo bike + 8 Double KB hang cleans (2×16/2x12kg)

 

4) 12 Wall Balls (9/7kg) + 8 crab kicks