WOD June 25th 2020
Warm up
Row 150 m Arm only
Row 250 m without arm pull
Then, 2 sets of
5 Slow GHD Sit up w/ 5 secs hold
5 Strict Burpees
10 Kettlebell tater
10 Kipping
“Chelsea”
EMOM in 30 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats
Every minute on the minute (EMOM) for 30 minutes, perform 5 Pull-Ups, 10 Push-Ups, and 15 Air Squats. If there is any time left in each minute, rest until the next minute starts.
Therefore. the best possible score being 30 rounds.
If you fall behind the clock, keep going and get as many rounds as possible (AMRAP-style) in the remaining time. though, that your “Chelsea” score will only count the number of rounds you completed as an EMOM. Else will be counted as additional rounds.
HIIT June 25th 2020
A) Warm up
400m row
2 sets:
8 burpees
8 wall balls
8 squat jumps
B) 27-21-15 reps for time:
Knee to chest
Alt. DB Power clean and Jerk (17.5/12.5 kg)
*5 mins rest
C) 21-15-9 reps for time:
Cal Row
Burpees
*5 mins rest
D) 15-12-9 reps for time:
Jumping lunges
Hand release push ups