WOD June 21th 2020
Warm up
2 sets of
200m Row
20 second Star Plank / side
10 Single leg Glute Bridges
(3 sec pause at top of each)
30 second RIng FLR (Front leaning rest)
Lifting Interval
5 rounds of
1 mins on : 1 mins off
12 Deadlift + 9 Hang Power Clean + 6 Jerk (60/35 kg)
Strict Gymnastic
For Quality,
5 sets of:
5 Strict Pull up + 15 Push up
5 Chin up + 15 Box Dips
5 Wide Pull up + 10 Ring Dips
5 Close Chin up + 10 Box Pike Push up
HIIT June 22th 2020
Warm up
2 sets of
1 min Single under
1 mins air Squat
10 Knee to chest w/ 3 secs Hold
10 Ground to overhead
Tabata 1
Alt. Between : Kettlebell swing and KB SDHP
Tabata 2
Alt. Between : Medball sit up and Medball thrusters
Conditioning
On the 3:00 x 5:
120 single Under
20 Air Squat
5 Burpees
AMRAP Alt. DB Snatches (17.5/12.5 kg)
Rest 1 mins in between set
Your Score is your DB Snatch Reps