WOD August 13th 2020
Warm Up
AMRAP 10 mins
40 Single Under
4 Bear Complex Empty Bar
4 Medball Burpees
8 Lying Leg raise
8 Lateral squat (4 left, 4 Right)
Squat clean
EMOM 10
1 Squat clean + 1 Hang squat clean + 1 Push/split Jerk
Start from 50% to 85% of your RM
Conditioning
“Twenty Cent”
AMRAP 20:
20 Wallballs (9/7 kg)
20 Alternating DB Single Arm Power Clean and Jerk (22,5/15 kg)
20 Double under
20 Pistol Squat
20 GHD Sit up
HIIT 13 August 2020
A) Warm up
400m run
12 Cal any machine
100 SU
20 walking lunges
B) Cardio Hardio (Not for time)
400m run
50DU/100SU
400m run
40 Double DB Box step up (2×15/2x10kg)
400m run
30 Cal Row
400m run
20 Cal Echo Bike
400m run
50DU/100SU
400m run