WOD August 26th 2020
Warm Up
AMRAP 10 mins (moderate pace)
400 m row
4 EB Bear Complex
4 Inchworm
8 Wallballs
8 EB SDHP
Sprint
200 m row x 5
*Go as fast as you can
*rest 2 mins in between sets
Weightlifting Capacity
EMOM 11 mins
1 Macho Man complex (3 power clean, 3 Front Squat, 3 jerks)
Before it begin, get your barbell loaded in appropriate weight. No change weight during the EMOM.
RX 50/30 kg
RX+ 60/35 kg
HIIT 26 August 2020
A) Warm up
3 mins skipping (every broken, do 2 inch worm)
2 sets of:
8 air squats
8 push ups
8 hollow rocks
8 ring rows
B) Bodyweight Chipper (Not for time):
50 air squats
100 DU/ 100 Mountain climbers
40 Abmat sit ups
100 DU/ 100 Mountain climbers
30 shoulder taps to push ups (2 shoulder taps + 1 push up = 1 rep)
100 DU/ 100 Mountain climbers
20 Burpees
100 DU/ 100 Mountain climbers
10 pull ups
100 DU/ 100 Mountain climbers
*Finish all reps