WOD August 10th 2020
Warm Up
2 sets of
200 m run
10 Wall ball with 3 secs pause at bottom every reps
10 PVC Dislocation
1 circle plank walk
3×3 position of Squat Snatch with 3 secs pause at bottom every reps
Lifting Capacity
On the 2:00 x 5 Sets:
6 Snatch Grip Deadlifts
3 Hang Power Snatches
6 Overhead Squats
3 Squat Snatch
Conditioning
5 rounds of
400 m run
10 Power Snatch (40/25 kg)
Time cap 20 mins
HIIT 10 August 2020
Warm up
3 mins skipping
2 sets of:
8 KB swings
4 alt. DB snatches
8 Kipping
4 Burpees
2 Rounds AMRAP (36mins)
4mins AMRAP:
8 Box Jump Overs
4 Alt. DB snatches (*min 10kg)
- 2mins rest –
4mins AMRAP:
8 Burpee pull ups
40DU/80SU
- 2mins rest –
4mins AMRAP:
8 KB swings (16/12kg)
4 Hand release push ups
- 2mins rest –
*Repeat everything for 2 Rounds