WOD June 22th 2020
a ) Warm up
25 laps of run
EMOM alt. between 5 Jump Squat or 3 Burpees
b ) Conditioning
“Tri Sprint Intervals”
5 Rounds:
AMRAP 4:
30/24 Calorie Row or 20/15 of air bike
200 m Run
AMRAP Burpees in Remaining time
3 Minutes Rest Between Rounds.
c ) Finisher
8 mins of Jog
HIIT 23 June 2020
A) Warm up
400m run
2 sets:
10 tuck jumps
8 hollow rocks
8 ring rows
B) Shuttle sprints
TABATA sprints
20s On, 10s Off
C) Conditioning
4 rounds for time:
400m run
20 Sit ups
10 Sumo deadlift High pulls (40/25kg)
8 Box Jumps
*Cap time: 24 mins