WOD September 3rd 2020
Warm Up
Row 500 m, then
EMOM 10 mins
Min 1 : 2 Burpees + 5 EB Thruster
Min 2 : 2 Burpees + 5 SDHP
Min 3 : 2 Burpees + 5 EB Push Jerk
Min 4 : 2 Burpees + 5 EB OH Squat
Min 5 : 2 Burpees + 5 EB Front Squat
– rest and prepare for 5 mins-
Conditioning
“Air Force”
For time:
20 Thrusters (40/30 kg)
20 Sumo deadlift high pulls (40/30 kg)
20 Push jerks (40/30 kg)
20 Overhead squats (40/30 kg)
20 Front squat (40/30 kg)
*EMOM 4 burpees
20 min cap time.
Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps.
HIIT 3 September 2020
A) Warm up
8 Cal Echo bike
2 sets of:
8 Wall balls
8 kipping
8 ring rows
B) Buddy Workout
*Working with a partner complete:
Buy in: 100 Wall Balls in Total (7/5kg)
Then straight to:
Complete a total of 100 pull ups
*Every broken on the pull ups, do 7/5 Cal Echo bike
*1 partner working at a time
*Scale the pull up movement accordingly if needed
*Your team score is the time taken to complete all the reps