WOD September 5th 2020
Warm Up
Do every movement at least 5 reps. Then load the weight
Metabolic Conditioning
Using “Fight Gone Bad” style, one minute every station:
Three rounds of:
Hang Clean (40/25 kg)
Shoulder to overhead (40/25 kg)
Pull Up
Box Jump (60/50 cm)
Toes to Bar
HSPU
Rest 2 mins
Your score is your total reps, except on the rower where each calorie is one point. Do the movement/weight that you can do at least 12 reps per minute
HIIT 5 September 2020
- A) Warm up
3 mins skipping
2 sets of:
10 mountain climbers
8 single arm devil presses
8 wall balls
- B) Partner Workout
*In teams of 2, I go you go
12 Rounds of:
24 DU/ 24 mountain climbers
8 Alt. DB snatches
*Then into…
6 Rounds of:
12 Wall balls (7/5kg)
4 Single arm Devil presses