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