09092020, WEDNESDAY

WARMUP

2 ROUNDS

1 min on : 1 min off

ROW / BIKE / SKI

TASK 1: ENDURANCE

EMOM 3 mins X 9 ROUNDS

(2mins rest between each round)

ALTERNATE MACHINES

A. 20 / 17 cal ROW

B. 20 / 15 cal AB

C. 20 / 14 cal SKI

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WOD 29052022,Sunday

Deload. Warm up : 3-minutes any machine Task 1: weightlifting A. Emom x 10-minutes 2 power snatch 60% Front Squat 50% 3 sets , 5 reps ( tempo ) Task 2: Gymnastics A. Emom x 6-minutes 1: 3/3 stand on a

WOD 27052022, Saturday

WARMUP 3-minutes any machine (easy pace ) Task 1: strength A. Overhead Squat Build up one Rep Max in 15-minutes window with warm up B. Strict pull up 4 sets , 8 reps Weighted if it possible C. Superse

WOD 26052022, Thursday

Team of 4 2 Rounds Sync 100 DB Hang clean and jerk ( 2 sync ) 75 DUs ( each 100 DUs , all same time ) 2 Rounds 100 Ring Dips / 100 push up 75 DUs ( each DUs , all same time ) Cash out 30 clean and je