WOD July 16th 2020
A) Warm up
Every 3 mins x 5 sets
20 Box Step up
200 m Run
-rest/prepare 4 mins-
B) Conditioning
AMRAP 8 mins
40 Jumping Jack
8 Box Jump
8 Ab mat sit up
4 min Rest
AMRAP 8 minutes
40 Single under
8 Kettlebell swing (24/16 kg)
8 Hollow rock
-rest/prepare 4 mins-
C) Finisher
Every 3 mins x 5 sets
20 Box Step up
200 m Run
HIIT July 16th 2020
A) Warm up
3min skipping
2 sets of:
8 hip lifts
8 squat jumps
6 EB front squats
6 EB push presses
4 EB thrusters
B) Over Under
Buy in: 150 DU/300 SU
Then straight to 5 Rounds of:
9 EB Thrusters
12 Russian KB swings (16/12kg)
15 DB box step over (2×20/2×15)
Buy out: 150 DU/300 SU
*Record time taken to complete