WOD July 28th 2020
A) Warm up
2 sets of
200m Row
3 tempo pull up (3 secs up, 3 secs hold, 3 secs lowering)
3 Wall walk
6 reverse Burpees
+
B) Progressive Gymnastic 1
For Quality 3 sets:
200 m Row (active rest)
5 Toes to Bar
5 Knees to Elbows
5 Knee to chest
200 m Row (active rest)
5 Chest to Bar
5 Strict Pull Ups
5 Kipping Pull up
C) Progressive Gymnastic 2
For Quality 3 sets:
80x single under (active rest)
4 Strict HSPU
4 Kipping HSPU
4m Side wall walk (2 meter to left and 2 meter to right)
80x single under (active rest)
8 Ring Dips
8 Diamond Push up
8 Push up
HIIT 28 July 2020
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: Russian KB swings
1min rest
T3: Bicycle crunches
1min rest
T4: Crab kicks
1min rest
T5: Jumping jacks
C) Finisher
AMRAP 8mins
10 Burpees to plate
20 Hand release push ups
30 cross back lunges