WOD August 5th 2020
Warm Up
AMRAP 10 minutes
5 calorie Row
10 Air Squats
10 push ups
5 calorie Airbike
10 Walking Lunges
10 KB Swing (16 kg/12 kg)
Conditioning
2 sets of :
Part A
AMRAP 5 minute :
30 DU’s
5 Burpees box jump (60/50 cm)
5 Toes to Bar
*Rest 4 mins
Part B
AMRAP 5 minute :
5 Double KB Thrusters (16/12 kg)
5 Chest to Bar Pull Ups
5 Calorie Row
Rest 4 mins between sets
⇒ Repeat twice, do Part A and Part B again
HIIT 5 August 2020
A) Warm up
8 Cal any machine
2 sets of:
30 SU
8 Wall balls
8 cross back lunges
8 hollow rocks
B) EMOM 15mins
1st min: mountain climbers
2nd min: DU/SU
3rd min: star crunches
4th min: skater hops
5th min: rest
:
:
*If unable to do star crunches, switch to bicycle crunches
C) AMRAP 10mins
10/7 Cal Row
10 Wall balls (9/7kg)