WOD July 23th 2020
A) Warm Up:
2 sets of:
15 Calorie Row
1 Wall Walk + 15 second hold @ top
20 second Dead Hang From Pull Up Bar
3 Tempo Push Ups (5 secs lowering, 5 secs hold, 5 secs raise)
+
B) Gymnastic Superset 1
3 sets of, not for time :
30 Double unders
10 Chest to Bar Pull up
30 Double unders
10 Toes to bar
-rest 4 min-
C) Gymnastic Superset 2
3 sets of, not for time :
0.3 mile bike
5 Strict HSPU
0.3 mile bike
10 Kipping HSPU
-rest 4 min-
D) Gymnastic Superset 3
3 sets of, not for time :
100 m run
10 Strict Pull up
100 m run
10 Ring Dips
HIIT July 23th 2020
A) Warm up
400m run
2 sets of:
6 inch worm
6 burpees
8 hollow rocks
8air squats
B) You Got Me At 15
AMRAP 3mins (Burpees)
1min rest
AMRAP 3mins (air squats)
1min rest
AMRAP 3mins (sit ups)
1min rest
AMRAP 3mins (Burpees)
- 5mins rest
C) Finisher
3 Rounds of (not for time):
400m run
15 box jumps