WOD August 31th 2020
Warm Up
Alternating On the Minute x 12 (3 Rounds):
Minute 1: 60 m Shuttle run
Minute 2: 2 Wall walk
Minute 3: 6 Burpees Broad Jump
Minute 4: 2 Slow pull up
Strength
Sumo High pull deadlift t 5-5-5
*Pick your load
Conditioning
In 20 mins:
Buy in: 600 m run -if your run time is more than 3:15 for male or 3:40 secs for female , 1 secs equal to 1 burpee pay off-
then,
4 wide Push up, 4 Wide Strict Pull up, 4 Overhead Plate squat (15/10 kg)
6 wide Push up, 6 Wide Strict Pull up, 6 Overhead Plate squat
8 wide Push up, 8 Wide Strict Pull up, 8 Overhead Plate squat
And so on, until the time is running out.
HIIT 31 August 2020
A) Warm up
16 Cal any machine
2 sets of:
10 alt. Single DB Hang cleans
10 Hollow rocks
10 Single DB push presses
B) EMOM 28mins
Min 1: 8 Cal Row/ 6 Cal Ass bike
Min 2: 10 alt. Single DB Hang cleans
Min 3: 15 Abmat Sit ups
Min 4: 10 Single DB push presses