WOD June 3th 2020
A) Warm up (8 mins Duration)
2 sets;
20 Half Burpees
20 second Wall Facing HS Hold
10 second Hold Over the bar
5 Box Jump
5 Slow Inchworm
-4 mins prep-
B) Tempo Pull Ups (10 Mins Duration)
5-5-5-5-5
*Add weight or use bands if needed
* 2 secs hold at top and 4 secs Lowering
-4 mins prep-
C) Conditioning
3 sets:
200 m Row
10 HSPU
10 V-sit up
-rest exactly 2 mins, then-
3 sets:
20 Box Jump (60/50 cm)
10 Toes to Bar
10 Chest to Bar Pull up
Time Cap 20 mins
HIIT June 3th 2020
A) Warm up (10 mins Duration)
2 sets of
10 calorie Row
5 box step up w/ slow lowering (each)
20 Half Burpees
20 second Spider Hold
-4 mins prep-
B) TABATA (5 mins Duration)
Alternating
-Hollow Rock
-Sit Up
-4 mins prep-
C) E3MOM x 5 (20 mins Duration)
250 m Row
12 Alt. DB Snatch
Max reps Box Jump
-rest 1 min b/t sets-