WOD August 20th 2020
Warm up
500 m row
400 m run
Then, AMRAP 6 mins
6 wall balls
6 Kettlebell swing
6 Single arm KB Thruster
6 Single leg KB Deadlift
Functionality
Tire Flip practice in 15 mins
*if you can do on your own, do it with a partner or a team
Conditioning
Complete as many rounds as possible in 25 mins of:
1 Bear Complex, 40/25 kg
200 m run
1 Bear Complex, 40/25 kg
250 m rowing
*Each round add an extra bear complex from the round before
HIIT 20 August 2020
A) Warm up
400m run
2 sets of:
8 Cal any machine
10 tuck jumps
10 Ring rows
B) Easy Cradio (Not for time):
500m row
400m run
50 step down box jump
400m run
50 pull ups
400m run
150 DU/ 300 SU
400m run
0.9 mile Echo bike
400m run