WOD July 21st 2020
Warm up
2 mins of single unders
2 sets of
10 Single leg slow Kettlebell Deadlift
3 KB Man Maker
3 x 3 Position of squat clean
30 secs side plank (each side)
Back Squat
On the 0: 9 Reps
On the 2: 7 Reps
On the 4: 5 Reps
On the 6: 3 Reps
On the 8 until 14 : EMOM 7 mins x 1 Rep
Week #2 in our progression. The first four sets are completed “On the 2:00”, where we then transition to seven sets of singles “On the 1:00”.
Hang Squat Clean
On the 1:30 x 6 Sets:
Clean Pull
Hang Clean Pull
Hang Squat Clean
Conditioning
AMRAP 9 miins
30 Double Unders
1 Hang Squat Clean (60/35 kg)
30 Double Unders
2 Hang Squat Cleans (60/35 kg)
30 Double Unders
3 Hang Squat Cleans* (60/35 kg)
and so on…
*Climb By 1 Rep after round
HIIT July 21st 2020
A) Warm up
400m run
2 sets of:
8 hollow rocks
8 air squats
8 tuck jumps
8 push ups
B) TABATA Tuesday
T1: Shuttle sprints
1 min rest
T2: KB goblet squats
1min rest
T3: Bicycle crunches
1min rest
T4: Alt.lunges
1min rest
T5: Jumping jacks
C) Finisher
AMRAP 8mins
10 Single arm Devil presses
12 Box step overs with 1 DB
*Use a challenging weight for DB