SnC January 14th 2021

 

Warm up

AMRAP 8 mins

200 m Row

10 Push up

10 Hang knee raises

10 Air Squat

20 Double under

 

Strength 1

Bench Press

5-5-5-5-5

at 80% of your 1RM

 

Conditioning

For Time

1000m Row

100 Double unders

1000m row

.

Time cap 15 mins

 

HIIT 14 January 2021

 

A) Warm Up

400m run/ 500m row/ 0.75mile bike

2 sets of:

6 worm walks

8 Box jumps

8 Burpees

 

B) AMRAP 20mins

20 Box jump overs

20 Burpees

20 Cal Row/ 15 Cal Bike

*Every 5mins run 200m

Posted in WOD

Leave a Reply

Your email address will not be published. Required fields are marked *