WOD August 6th 2020
Warm Up
2 sets :
15 Calorie Row
3 Wall Walk + 15 second hold @ top
20 second Hang From Pull Up Bar
3 slow Chin up
Gymnastic Progression
For Quality
Part A
5 sets of
40 DU’s
4 Muscle up
Part B
4 sets of
0.6 mile airbike
1 Rope Climb
6 Strict pull up
1 Peg board
6 strict chin up
*If you are unable to do rope climb or pegboard, you may do monkey bar instead
Part C
3 sets of
400 m rowing
4 m Side wall walk
8 Strict HSPU
4 m Side wall walk
12 Kipping HSPU
HIIT 6 August 2020
A) Warm up
8 cal any machine
2 sets of:
8 hollow rocks
6 Kipping
4 Burpees
4 jump squats
B) 2 Rounds for total reps (36 mins total)
AMRAP 4mins
4 Pull ups
5 Knees to Chest
6 Box Jump overs
- 2mins rest –
AMRAP 4mins
Echo bike Cals (If full, switch to rower)
- 2mins rest –
AMRAP 4mins
4 KB swings (16/12kg)
5 Hand release push ups
6 Burpees to Target
- 2mins rest –
*Repeat for 2 rounds