WOD August 3rd 2020
Warm Up
Alternating On the Minute x 12 (3 Rounds):
Minute 1: 8 Calorie Row
Minute 2: 2 Wall walk
Minute 3: 8 GHD sit up
Minute 4: 2 Man maker
Conditioning
AMRAP 5:
75 Reverse Lunge (No Weight)
50 AbMat Sit-ups
Max Reps Burpees
Rest 5 Minutes
AMRAP 5:
50 Single Dumbbell Lunge (22.5/15 kg)
50 AbMat Sit-ups
Max Reps Calorie Row
Rest 5 Minutes
AMRAP 5:
25 Single Dumbbell Box Step up (22.5/15 kg)
50 AbMat Sit-ups
Max Reps box jump
HIIT August 3rd 2020
A) Warm up
400m run
2 sets of:
6 hollow rocks
6 reverse burpees
6 squat jumpsÂ
6 devil presses
B) Straight up Sweatin’
*3 rounds (not for time):
10 reverse burpees
15 crab kicks
20 push ups
C) Conditioning
Buy in: 600m run
*Then straight into 21-15-9 reps of:
Devil presses (2×15/2x10kg)
Box jumps
Sit ups
Buy out: 600m run
*Cap time: 17 mins