WOD June 2nd 2020
A) Warm up (10 mins Duration)
2 sets of
10 calorie Row
5 EB Bear complex
30 second Side Plank (each)
30 second Single Leg Glute Bridge w/ weight (each)
-4 Mins Preparation-
B) Tempo Back Squat (12 mins duration)
5-5-4-4-3-3
*3 secs lowering, 2 secs pause in the bottom, increase weight each set
*,maintain SOLID positions
-4 Mins Break-
C) EMOM x 16 mins; High Effort
1st min- 30 second Burpees
2nd min- 12 Wall Balls (9/7)
3rd min- 30 second Double Under
4th min- 6 Deadlift+ 4 Hang Power Cleans + 2 Push Jerk (60/35 kg)
HIIT June 2nd 2020
A) Warm up (10 mins Duration)
2 sets of
1 min Single under
5 slow cossack squat each legs
1 min row
5 Slow Knee to chest
-4 Mins Preparation-
B) Superset, 3 sets of (10 mins Duration)
3 x 20 secs Push up
3 x 20 secs Ring Row or Pull up
*10 secs lowering,10 secs up, is one rep
*,maintain SOLID positions
-4 Mins Break-
C)
AMRAP 6 mins:
70 Wall ball (7/5 kg)
Max KB Swing (16/12 kg)
Rest 3 mins
For time:
X KB Swing (16/12 kg)
70 Wall ball (7/5 kg)
*Can you beat 6 minutes in part 2?
*your score is your KB Swing number in part 1 and your time to finish part 2