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