WOD August 11th 2020
A) Warm up
2 sets of:
50 Double unders
10 m single arm KB Overhead walking Lunges
5 m worm walk
10 m Burpee Broad Jump
B) Tempo Back Squat
EMOM 10
1 Pausing “One and One Quarter” Squat
*Squat to full depth, stand to about parallel, return to full depth, then stand to full extension.
D) EMOM x 20 minutes @ high effort:
1st min- 25 Double under + 5 power clean and jerk (50/30 kg)
2nd min- 5 Lateral over bar Burpees + 5 Thrusters (50/30 kg)
3rd min- 10 Wallballs + 5 Sumo deadlift high pull (50/30 kg)
4th min- 5 Lateral over bar Burpees + 5 Front rack Lunges (50/30 kg)
HIIT 11 August 2020
A) Warm up
400m row
2 sets of:
8 alt. Lunges
8 EB Sumo DL High pull
8 Burpees
B) 7 Rounds (Not for time):
10 Double KB Front rack lunges (2×16/2x12kg)
10 Sumo Deadlift High Pull (40/25kg)
C) Finisher
*3 Rounds for time:
10 Cal Row
10 Burpees over rower
*Cap time: 12mins