WOD September 2nd 2020
Warm Up
AMRAP 10 minutes
2 Wall walk
2 Slow pull up
10 calorie Row
10 Double unders
10 OH Plate Squats
10 Single arm OH KB walking lunges
A) Strength
Pausing Front Squat
5-5-3-3-1-1
*pause 3 secs at bottom
B) Sprint
Each for time:
Row: 3x 200 m
Perform at 100% effort / RPE 19. Rest 2 mins between effort
C) SKILL
Double Unders (Unbroken)s 3×60 (or you 75% of your max reps)
or work on your jump rope skill for 15 mins
HIIT 2 September 2020
A) Warm up
3 mins skipping (every broken do 4 lateral squats)
2 sets of:
6 Burpees
6 worm walks
6 push ups
6 jumping lunges
B) Triple EMOM 10
*EMOM 10mins:
1st min: 10 double KB deadlifts
2nd min: 8 Burpees
:
- 2mins rest –
*EMOM 10mins:
1st min: 25 DUs/ 25 mountain climbers
2nd min: 10 Gorilla box jump overs
:
- 2mins rest –
*EMOM 10mins:
1st min: 10 shoulder taps to push ups
2nd min: 8 Jumping lunge complex (1 air squat + 2 jumping lunges = 1 rep)