WOD June 9 th 2020
Warm up
Row 150 m Arm only
Row 250 m without arm pull
Then, 2 sets of
5 Slow GHD Back Extension w/ 5 secs hold
10 Burpees
5 single leg glute bridge (each) hold at top 3 secs
10 Kettlebell tater
Deadlift
On the 1:30 x 4 Sets:
4 Deficit Deadlifts
* build weight
Conditioning
“Frank the Tank”
AMRAP 5:
Buy-In: 45 Wallballs (9/7 kg)
12 Deadlifts (90/55 kg)
12 Lateral Barbell Burpees
Rest 3 Minutes
AMRAP 5:
Buy-In: 30 Wallballs (9/7 kg)
9 Deadlifts (100/65)
9 Lateral Barbell Burpees
Rest 3 Minutes
AMRAP 5:
Buy-In: 20 Wallballs (9/7 kg)
6 Deadlifts (110/70 kg)
6 Lateral Barbell Burpees
HIIT June 9 th 2020
Warm up
25 laps of Jog
with EMOM (odd mins 5 jump Squat, even mins 5 Burpees)
Aerobic Threshold Intervals
On the 3:00 x 5 Rounds:
400 Meter Run
Interval Conditioning
10 rounds
1 min on : 1 mins off
12 Kettlebell swing (16/12 kg)
8 Box Jump
AMRAP single arm KB thrusters