WOD September 8th 2020
a) Warm up
AMRAP 10 mins
10 Cal Row
10 Plate push Squat
10 Kipping
3 Slow Push up
3 Slow Pull up
A) Powerlifting
Back Squat
3-3-3-3
B) Conditioning
“Cindy”
As Many Rounds as Possible (AMRAP) in 20 minutes
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
HIIT 8 September 2020
A) Warm up
400m row
TABATA
- 20 secs (single under skipping) – then rest 10 secs
- 20 secs (Tuck jumps) – then rest 10 secs
- 20 secs (Double DB rows) – then rest 10 secs
- 20 secs (Double DB push press) – then rest 10 secs
*Repeat 2 times
B) Volume & Intensity
20mins AMRAP
10 strict Hand release push ups
15 Box jump overs
20/15 Cal Row
60 DU/ Mountain climbers
*you may take 1min rest after each round if needed.