SnC December 30th 2020
Warm up
Row 500 m
Try every movement at least 5 reps
Special End Year WOD
For Time
31 Push Presses (35/20 kg)
31 Pull-Ups
31 Snatches (35/20 kg)
31 Sit-Ups
31 Toes-to-Bars
31 Push-Ups
31 Box Jumps (60/50 cm)
31 Front Squats (35/20 kg)
31 Unbroken Double-Unders or 100 unbroken single unders
31 Wall ball (9/7 kg)
31 Back Rack Lunges (35/20 kg)
31 Burpees
Then, 365 meter Row
HIIT 30 December 2020
A) Warm up
400m row
2 sets of:
8 Double KB thrusters
8 box jumps
8 burpees
8 wall balls
B) 2 Rounds (each for time):
35 Wall balls (7/5kg)
30 Double KB front squats (2×16/2x12kg)
25 Box jumps
20 Bar facing Burpees
15 Double KB thrusters (2×16/12kg)
*3mins rest after each round
*Your score is your slowest round
ReCON December 30th 2020
Warm up
400 m row
30 secs Plank
30 Secs bar hang
30 secs Wall sit
Skill Practice
10-9-8-7-6-5-4-3-2-1
Unbroken Push up
Unbroken Hollow rock
*30 secs Handstand Hold after every set