WOD August 29th 2020
Warm up
Single under 3 mins
(if broken do 3 KB Swing)
Then, 2 sets of:
9 PVC Dislocation
3 x 3 Position of Power Snatch
9 Hollow rock
3 Burpees Handstand
Conditioning
Every 2 mins x 12 rounds
4 Power Snatches (50/30 kg)
8 Toes to Bar
30 Double unders
*your score is total rounds completed. Perfect score is 12. If you fall behind the clock, you may do AMRAP in remaining time
HIIT 29 August 2020
A) Warm up
400m run
2 sets of:
6 slow push ups
8 lateral squats
8 ring rows
10 Kipping
B) Partner Workout
*1 round at a time then switch
10 Rounds of Cindy
200m Run together
8 Rounds of Cindy
200m Run together
6 Rounds of Cindy
200m Run together
4 Rounds of Cindy
200m Run together
2 Rounds of Cindy
200m Run together
1 round of Cindy = 5 Pull ups, 10 Push ups, 15 Air squats