WOD August 19th 2020 

Warm up

400 m run

500 m row

5 mins of Dynamic stretching

 

Calisthenic conditioning

 

In 45 mins, for Quality:

 

2 wall walk

2 m Side wall walk

4 Strict Pull up

4 Strict Chin up

6 Decline push up

6 Ring dips

8 Evil wheel (w/ knees)

8 Hanging wiper windshield

 

Basic : aim for 4 rounds

Intermediate : aim for 6 rounds

Advanced : aim for 8 rounds or more

 

HIIT 19 August 2020

1. A) Warm up

2 Sets of:

20 DU or mountain climbers

5 Inch worm push ups

10 lateral squats

5 Burpees

 

1. B) Complete 10-9-8-7-6-5-4-3-2-1 reps (Not for time):

Double DB Burpees Deadlift

Inch worm to push ups

DB lateral squats (use single DB)

*20 DU or 20 Mountain climbers after each set.

*Use a pair of DB that is challenging enough