WOD May 19 th 2020
Handstand Pushups
“On the 1:30” x6 Rounds:
15/12 Calorie Row
Time Remaining – Strict HSPU, or kipping HSPU, or Handstand Hold
Conditioning
“Front Runner”
For Time:
200 Meter Run, 2 Power Cleans and Jerks (60/40 kg)
200 Meter Run, 4 Power Cleans and Jerks (60/40 kg)
200 Meter Run, 6 Power Cleans and Jerks (60/40 kg)
200 Meter Run, 8 Power Cleans and Jerks (60/40 kg)
200 Meter Run, 10 Power Cleans and Jerks (60/40 kg)
Time Cap 16 mins
Overload
Split Jerk Complex
3 Sets of 3 reps: Strict Press in Split Position
3 Sets of 3 reps: Jerk Balance
5 Sets of 2 reps: Split Jerk
HIIT May 19 th 2020
*For Time:
400m Run with 1 KB (16/12kg)
*Then 3 rounds of:
24 Russian KB swings
24 Burpees over KB
24 alt. KB Lunges
Then straight to: 400m Run with 1 KB (16/12kg)
*Then 3 rounds of:
24 single arm KB push press
24 KB Squat cleans
24 KB squats
* Cap time: 30 Mins