WOD July 24th 2020
A) Warm up
2 sets of
250 m Row
10 Single leg Russian Step Up (each leg) with holding medball overhead
30 second Side Plank / side
5 2 fer 1 Wall balls
B) Pause Overhead squat
2-2-2-2
*Build Weight; Pause at bottom 3 secs
C) EMOM x 10 mins
1 Squat Snatch
*constant weight at 80%-90% of your RM
D) Conditioning
4 rounds for time @consistent effort
16/12 Calorie Row
12 Wall Balls (9/7kg)
8 Power Snatch (50/35 kg)
4 Burpee Box Jump
*Track your splits per round; your score is the slowest round
HIIT 24 July 2020
A) Warm up
3mins skipping
7 laps jogging
8 cal any machine
B) Tipis Tipis
*EMOM 27mins
1st min: Max lap run
2nd min: skipping DU/SU
3rd min: Max cal any machine
4th min: rest
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