WOD June 15th 2020

a) Warm up

2 sets of

1 min row

3 Pausing Overhead Squat (15 secs at bottom)

3 Wall walk

3 tempo Lying leg raise (5 secs down and 5 secs up)

5 knee to squat jump

 

-4 mins Preparation-

b) Push press complex

Every 1:30 x 6 Sets of the Complex:

1 Strict Press + 1 Push Press + 1 Snatch Balance

 

-4 mins Preparation-

 

c) Conditioning

 

7 Rounds:

7 Power Snatches (35/20 kg)

7 Toes to Bar

7 Box Jumps (60/50 cm)

 

Cash out : 50 Calorie Row or 40 cal Bike

 

Time cap : 21 mins

 

HIIT June 15th  2020

 

A) Warm up

2 sets:

250m row

5 Inch worm

8 lateral squats

5 burpees

 

B) Single under

3 sets of:

3mins On, 1mins Off

*Penalty 3 strict push ups if broken

 

C) Conditioning

AMRAP 6mins

6 KB goblet squats (16/12kg)

6 push ups

6 burpees

  • 3mins rest –

AMRAP 6mins

60 Single unders

6 Russian KB swings (16/12kg)

6 KB front rack Alt. lunges

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