WOD September 11th 2020
A) Warm up
Every 3 mins x 5 sets
20 Box Step up/Jump
200 m Run
B) Tabata What
Five set of Tabatas and rest 2 mins in between
- Wall Balls (8/6 kg)
- Hanging Knee to chest hold
- Row (Calories)
- Handstand Hold
- Box Jump
Each Tabata is 8 rounds of :20 seconds of work, :10 seconds of rest. Complete 8 full rounds of each movement prior to starting the next (:2 mins rest and do transition between movements).
HIIT 11 September 2020
A) Warm up
2 sets of:
4 inch worm
6 burpees
6 russian KB swings
8 hollow rocks
B) Partner Workout
* In teams of 2 for time
80-60-40-20 reps of:
Burpees
Russian KB swings (16/12kg)
Sit-ups
*Your score is the time taken to complete all reps