WOD May 18th 2020
Front Squat
3-3-3-3-3
Pause at paralel level 3 secs
Conditioning
“Waterlogged”
For Time:
1,000 Meter Row
Directly into:
30 DB Snatches, 15 Burpee Box Jump Overs
20 DB Snatches, 10 Burpee Box Jump Overs
10 DB Snatches, 5 Burpee Box Jump Overs
Dumbbell –22.5 kg/15 kg
Box – 60/50 cm
Time Cap 15 mins
Overload
AMRAP 5:
Bar Muscle-Ups
HIIT May 18th 2020
“Triple TABATA”
*rest 3 mins in between Tabata
TABATA 1:
On the 20s easy row
On the 10s Row as fast as possible
TABATA 2:
On the 20s AMRAP strict press with Med ball (7/5kg)
TABATA 3:
On the 20s AMRAP goblet squat with med ball (7/5kg)
5 mins rest –
AMRAP 14mins
21 Sandbag thrusters (15/10kg)
15 Ring Rows
9 Lateral Burpees over Sand bag