WOD August 4th 2020
Warm up
2 sets of
200 m run
3 Slow Push up
6 Plate Ground to OH + Plate OH Squat
3 Slow Pull up
3×3 Position of Squat clean (Pause at bottom 3 secs)
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 #4 of our squat cycle, where we start with higher volume at lower weights, to five heavy singles. Sets 1-4 completed “On the 2:00” Sets 5-10 completed “On the 1:00”.
Conditoning
3 Rounds:
8 KB Swing (24/16 kg)
6 HSPU
4 Hang Squat Cleans (50/30 kg)
400 m run
3 Rounds:
8 KB Swing (24/16 kg)
6 HSPU
4 Hang Squat Cleans (60/35 kg)
400 m run
3 Rounds:
8 KB Swing (24/16 kg)
6 HSPU
4 Hang Squat Cleans (70/40 kg)
Time cap 20 mins
HIIT 4 August 2020
A) Warm up
400m run
8 Cal any machine
2 sets of:
6 push ups
6 hollow rocks
6 alt. lunges
B) TABATA Tuesday
T1: Max effort Row
1 min rest
T2: Max Effort Echo Bike
1 min rest
T3: Sprints with Med ball (7/5kg)
1min rest
T4: Abmat sit ups
1min rest
T5: Shoulder taps + push ups (2 shoulder taps + 1 push ups = 1 rep)
C) Finisher
*AMRAP 8mins
8 Alt. DB snatches
8 Wall Balls
8 Jumping Lunges