WOD August 24th 2020
Warm up
400 m run
then 2 sets of
8 Overhead DB walking lunges
8 PVC Dislocation
8 EB Thruster
8 Crab Kicks (Each side)
Body Armor
4 Rounds
8 Single Arm DB Rows (Each Side)
8 Single Arm DB Shoulder Press (Each side)
Benchmark WOD
“Nancy”
5 rounds for time of:
400 meter run
15x Overhead squat (40/30 kg)
Cap time 24 mins
HIIT 24 August 2020
A) Warm up
10 Cal any machine
2 sets of:
8 push ups
8 Tuck jumps
8 EB sumo DL high pull
B) AMRAP 30mins
5 Sumo DL High pull (40/25kg)
10 Push ups
15 Box Jumps
20 Plank Jacks