WOD July 17th 2020
A) 2 sets (warm up):
200m Row
30 secs one arm- one leg plank (each side)
5 KB Single Arm Thruster (each) (slow lowering each rep)
3×3 position of Squat clean
30 second front squat hold at bottom
B) Squat Clean
every 2 mins x 8 sets
2 Squat clean
*build to heavy
D) EMOM x 20 mins
1st min : 24 Double Under + 6 Double KB Russian KB swing (24/16 kg)
2nd min : 6 Lateral burpee over bar + 3 Front Squat (70/45 kg)
3rd min : 12/10 cal row or 10/8 cal bike
4th min : 6 Lateral burpee over bar + 3 Front Squat (70/45 kg)
HIIT July 17th 2020
A) Warm up
2 sets:
4 Inch worms
6 Alt. DB snatches
8 Double KB deadlifts
8 tuck jumps
B) Strength
Every 3mins for 5 sets
12 Double KB Deadlifts + 50m Farmer Carry
- 5min rest
C) AMRAP 6mins
6 Alt. DB snatches (20/15kg)
6 Box jump overs