WOD September 7th 2020

 

Warm up

400m jog

2 sets of:

8 Med ball alt. Lunges

6 reverse burpees

6 Jeffferson Curls (Slow)

2 Turkish Get up

 

A) Powerlifting

Deadlift

3-3-3-3

B) Metcon

For Quality, 3 rounds of:

6 Turkish Get-up 16/12

12 Kettlebell Swings, 24/16

15 GHD Extensions

15 GHD Sit up

 

HIIT 7 September 2020

A) Warm up

400m run

20 air squats

20 ring rows

20 hollow rocks

20 wall balls

 

B) Work Capacity

EMOM 8mins

Min 1: 8 devil presses

Min 2: 10 Box jumps

:

  • 2 mins rest after –

EMOM 8mins

Min 1: 12 Wall balls (7/5kg)

Min 2: 10 Burpees

:

  • 2 mins rest after –

EMOM 8mins

Min 1: 12 Double DB deadlifts

Min 2: 20 Sit ups

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