Thursday 5 Dec 19

5
Dec

Thursday 5 Dec 19

KNH Powerhouse – HIIT

Warm-up

5 min bike, row , treadmill or jump rope.

then

3 rounds (keep weights LIGHT)

10 Kettle bell swings

10 Reverse Lunges

You could add a little load with DBs or a Plate if you would like, but ensure that it won’t interfere with your WOD performance

10 Chin-Ups with a 2 second hold at the top

in between each round do 250m row.

then

5 air squats, hold 4th. on the 5th widen the legs into horse stance or goddess squat. hold for 15 counts.

couch stretch, hamstring stretch (cross one foot over the other and bend forward)

Weightlifting

Sumo Deadlift

3×3 warm up

set 1 6 reps 50%

set 2 5 reps 60%

set 3 4 reps 65%

set 4 3 reps 70%

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP
10 DL (not sumo!) 225/155

10 burpee over bar

10 pull ups