WOD 11-07-20

////WOD 11-07-20

WOD 11-07-20

WOD 11-07-20

(Compare to: 16-07-19)

A: 12 min AMRAP

200m Run

5 Frontsquats Rx 30/20 Rx+ 40/30 Comp 60/40kg
7 Backsquats Rx 30/20 Rx+ 40/30 Comp 60/40kg

5 (Strict) HSPU’s Rx 10 Pushups

*3 min Rest

B: 12 min AMRAP

200m Run

5 Frontsquats Rx 40/30 Rx+ 50/35 Comp 70/50kg
7 Backsquats Rx 40/30 Rx+ 50/35 Comp 70/50kg

5 (Strict) HSPU’s Rx 10 Pushups

*3 min Rest

C: 12 min AMRAP

200m Run

5 Frontsquats Rx 50/35 Rx+ 60/40 Comp 80/55kg
7 Backsquats Rx 50/35 Rx+ 60/40 Comp 80/55kg

5 (Strict) HSPU’s Rx 10 Pushups

Home WOD

For Time
100 DU
50 Kb/Db swings
25 Burpees
80 DU
40 Kb/Db swings
20 Burpees
60 DU
30 Kb/Db swings
15 Burpees
40 DU
20 Kb/Db swings
10 Burpees
20 DU
10 Kb/Db swings
5 Burpees

With a workout like this, relatively light and “simple”, a good general warm-up is all you need.

10 min Run, Row, Bike AND warm-up your Single- and Double Unders. Maybe stretch the hamstrings and calves too.

Set your timer, 3.2.1..GO!!

By |2020-07-10T19:21:22+02:00July 11th, 2020|Blog, WOD|