WOD September 1st 2020

 

Warm up

 

3 mins of Single under (if broken 3 Kettlebell swing)

2 sets of

3 Slow Push up

9 Wall ball

3 EB Bear Complex

9 Kipping

 

Conditioning

 

For time:

 *You can do either part A first or Part B

Part A

 

4 rounds

10 cluster 40/25 kg

15 GHD Sit up

30 Mountain Climber (each leg)

 

Time cap 13 mins

 

-then rest 4 minutes (if you can finish the round before the time cap, the remaining time would be your extra rest time)

 

Part B

 

4 Rounds

10 Front Squat 40/25 kg

15 Snatch grip deadlift (40/25 kg)

30 Double under

Time cap 13 mins

*your time is total time of part A and Part B

 

HIIT 1 September 2020

1. A) Warm up

400m run

2 sets of:

6 Standing broad jumps to reverse bear crawl to starting position

8 Ring rows

8 reverse lunges

8 Russian KB swings

 

1. B) TABATA Tuesday

T1: Standing broad Jumps

T2: Russian KB swings

T3: crab kicks

T4: mountain climbers

 

1. C) Finisher

*3 sets (Not for time):

15 Box jumps

15 Pull ups

15 Alt. KB step back Lunges