WOD June 30th 2020
A) Warm Up
1 Mins single under (left foot only)
1 Mins single under (right foot only)
Then 2 rounds of:
3 Wall walk
3 x 3 Position of Squat Clean and Jerk
6 GHD back extension w/ 3 secs pause at top
20 Secs Weighted Dead Hang
-8 mins to build weight for part B-
B) EMOM x 8 mins
1 Squat Clean + 1 Hang Squat Clean + 1 Push Jerk + 1 Snatch Jerk + 1 Overhead Squat
* Constant Weight ⇒ RX (60/35 kg) ; RX+ (75/45 kg)
-6 mins for break and preparation-
C) Conditioning
AMRAP 10 mins
20 Double Under
4 Power Clean (60/35 kg)
6 Chest to Bar Pull up
8 HSPU
HIIT 30 June 2020
A) Warm up
400m jog
2 sets of:
8 alt. Lunges
8 tuck jumps
8 plate ground to OH
B) TABATA Sprints
T1: double KB deadlifts (2x24kg/2x16kg)
T2:shuttle sprints
:
:
C) Conditioning
4 Rounds for time:
400m run
20 Double DB box step ups (2×20/2×12.5kg)
15 Plate Ground to OH (15/10kg)
*Cap time: 24mins