JUNE 23, 2020

Built WOD

1. Strength

Power Snatch

3 Rounds

0:30 on 0:30 off

Max Rep Power Snatch

3 Rounds

0:45 on 0:45 off

Max Rep Power Snatch

3 Rounds

1:00 on 1:00 off

Max Rep Power Snatch

Rest 1:00 between weights.

Build weight each section (3 increases).

2. Conditioning

AMRAP 4:00

Run 400m

Max Rep Air Squats in remaining time.

Rest 2:00

AMRAP 4 Minutes

60 Air Squats

Max 10m Shuttles in remaining time. 

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FitHOME WOD

General Warm Up 

2:00 Per Side, Doorway Stretch 

2:00 Per Side, Calf/Achilles Smash then, 

AMRAP 5 Minutes 

5 Box Jumps (Step down) 

10 Step Ups 

:30 Hollow Body Hold 

Workout 

AMRAP 25 Minutes 

5 V-Ups 

10 Push Ups 

5 V-Ups 

10 Dips (Box, Bench, Rings) 

5 V-Ups 

10 Tall Box Jumps 

Extra 

Superman Crunches (reverse crunch) 20-20-20-20 

Rest as needed 

Scaling 

- Reduce the repetitions 

- Reduce the total time 

- Substitute Step Ups for Box Jumps