WOD August 4th 2020

 

Warm up

2 sets of

200 m run

3 Slow Push up

6 Plate Ground to OH + Plate OH Squat

3 Slow Pull up

3×3 Position of Squat clean (Pause at bottom 3 secs)

 

Back Squat

With a Running Clock:

On the 0: 9 Reps

On the 2: 7 Reps

On the 4: 5 Reps

On the 6: 3 Reps

On the 8: 1 Rep

On the 9: 1 Rep

On the 10: 1 Rep

On the 11: 1 Rep

On the 12: 1 Rep

On the 13: 1 Rep

On the 14: 1 Rep

 

Week #4 of our squat cycle, where we start with higher volume at lower weights, to five heavy singles. Sets 1-4 completed “On the 2:00” Sets 5-10 completed “On the 1:00”.

 

Conditoning

 

3 Rounds:

8 KB Swing (24/16 kg)

6 HSPU

4 Hang Squat Cleans (50/30 kg)

 

400 m run

 

3 Rounds:

8 KB Swing (24/16 kg)

6 HSPU

4 Hang Squat Cleans (60/35 kg)

 

400 m run

 

3 Rounds:

8 KB Swing (24/16 kg)

6 HSPU

4 Hang Squat Cleans (70/40 kg)

 

Time cap 20 mins

 

HIIT 4 August 2020

 

A) Warm up

400m run

8 Cal any machine

2 sets of:

6 push ups

6 hollow rocks

6 alt. lunges

 

B) TABATA Tuesday

T1: Max effort Row

1 min rest

T2: Max Effort Echo Bike

1 min rest 

T3: Sprints with Med ball (7/5kg)

1min rest

T4: Abmat sit ups

1min rest

T5: Shoulder taps + push ups (2 shoulder taps + 1 push ups = 1 rep)

 

C) Finisher

*AMRAP 8mins

8 Alt. DB snatches

8 Wall Balls

8 Jumping Lunges

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