WOD August 25th 2020
Warm up
500 m Row
400 m run
Then try every movement with your partner at least 5 reps
Synchro Skills
With a partner, for time:
Buy in : 500 m row (Athlete A) and 400 m Run (Athlete B)
20 Sync GHD Sit up
30 Sync Pull up
40 Sync Hand release push up
50 Sync Kettlebell Swing (24/16 kg)
40 Sync single-arm Dumbbell snatch (20/15 kg)
30 Sync Box Jump
20 Sync Burpee to plate
Buy out : 500 m row (Athlete B) and 400 m run (Athlete A)
Cap time 30 mins
HIIT 25 August 2020
A) Warm up
400m row
2 sets of:
8 Burpee Wall Balls
8 Double KB Deadlifts
4 laps run
B) TABATA Tuesday
T1: KB farmer carry (2x20kg/2x16kg)
T2: Double KB Deadlifts (2x20kg/2x16kg)
T3: Shuttle sprints
*1 min rest after each TABATA
C) AMRAP 15mins
15 Wall balls (7/5kg)
6 Lateral Burpees over Rower
300m Row