WOD July 7th 2020
A) 2 sets (warm up):
200m Run
3 x 3 Position of Squat snatch
5 Jefferson Curls
5 KB OH Squat (each arm, hold at bottom, but knee off from the ground)
30 secs PVC Overhead Squat
-8 mins to build weight for part B-
B) Pause Back Squat
3-3-3-3-3
*pause 3 secs at bottom
*use constant weight
C) Snatch Complex
Every 1:00 x 8 sets :
1 Squat Snatch + 1 Hang Squat Snatch + 1 Overhead Squat
* Constant Weight ⇒ RX (50/30 kg) ; RX+ (60/35 kg)
-4 mins for break and preparation-
D) Conditioning
For time:
10 Power Snatch (50/30 kg)
20 KB swing (24/16kg)
30 Air Squat
40 Half Burpees
50 Double under
Time cap : 6 mins
HIIT 7 July 2020
A) Warm up
400m run
2 sets:
6 air squats
6 burpees
6 sit ups
6 kipping
B) TABATA
TABATA Row/Echo bike
Rest 1 min
TABATA air squats
Rest 1min
TABATA jumping pull ups
Rest 1min
TABATA Burpees to target
Rest 1min
TABATA sit-ups
C) Sprints
Every 2:30 secs x 5sets
200m sprints