SATURDAY 04-04-20



40 Burpees

20 Hang Cleans

40 Sit ups

20 Strict Press

40 Jump Squats


For the burpees you can either step or jump back, perform a push up and then step or jump the feet back in and perform a jump with a clap above your head.

Burpee Sub:

No push up burpee to the floor/box/bench by just stepping back or jumping back and then stepping or jumping your feet back in with a small jump.

Hang cleans, either using a set up dumbbells or kettlebell(s) standing straight with the DB’s/KB in your hand(s) at hip height and your arms locked out straight hinge forward so that the DB’s/KB travel down your thigh to just about your knee(s) and pull from there into a clean.  You can clean 2 KB’s if you like or clean a single bell - 10 reps each side.

Sit ups, try to ensure you perform a full sit up with your arms reaching above you head to tough the ground in the starting position and then sitting all the way up to touch your toes or the floor in front of your toes to complete the rep.

*sit ups sub: light KB swings 

Strict press can be performed with 2 DB’s or 2 KB’s or single Bell - 10 reps each side.  Ensure you keep your legs straight - no push press.

Jumping squats, ensure you keep your chest high and your heels digging into the ground, move your butt back and down until your butt is lower then your knees, avoid collapsing at the bottom, drive up from the bottom position and straight into a jump, land with your knees soft leading into the next rep.

Jumping squat sub: Air squats 

This WOD is for time so start your clock and note the time you finish!



Older Post Newer Post

  • EshYPcIoOqUH on


  • aLGSmwVlPubJXWn on


  • KDqyjIgzinQsYxPr on


  • swSpVfTbE on


Leave a comment