SnC May 25th 2021
Warm up
400 m run
2 sets of:
8 kipping
3 slow pull up
8 air squat
3 wall walk
8 burpees
Kevin Birthday WOD
“Murph”
1600 m run
100 Pull up
200 Push up
300 Air Squat
1600 m
*except the run, partition the reps as you like
*RX+ is wearing vest
*scale option pull up => ring row; push up => hand release push up
*finish the work out (no cap time), but try to aim under 60 mins finished time
HIIT 25 May 2021
A) Warm up
400m row
2 sets of:
10 Air squats
8 push ups
8 Med ball cleans
10 Hollow rocks
B) TABATA
T1: Double DB deadlifts
T2: single DB strict press
T3: Air Squats
*1min rest after each TABATA.
C) 3 Intervals, each for time:
8 Sumo DL High pull (40/25kg)
20 Med ball Cleans (10/8kg)
15/10 Cal Row
*1min rest after each Interval.