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 jumps 

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

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