WOD September 10th 2020
A) Warm up:
3 mins Single under
2 sets
10m Filly Carry per side
5 KB Single Arm Thruster (each) (slow lowering each rep)
3 x 3 Position of Power Clean and jerk
3 Wall walk
B) Olympic Weightlifting
Power Clean and Jerk
5-4-3-2-1
Use the heaviest weight you can for each set. Rest as needed between sets.
C) Metcon
4 Rounds for time:
8 HSPU
8 Power clean, 60/40 kg
40 Double Under’s
Timecap 15 mins
HIIT 10 September 2020
A) Warm up
400m row
2 sets of:
10 ring rows
10 lateral squats
10 Lying leg raises
10 hollow rocks
B) Conditioning
50 Cal row
10 Knees to Elbows
- 1min rest –
40 Cal row
20 Knees to Elbows
- 1min rest –
30 Cal Row
30 Knees to Elbows
- 1min rest –
20 Cal row
40 Knees to Elbows
- 1min rest –
10 Cal row
50 Knees to Elbows
*If unable to do knees to elbows, scale to knees to chest