Search

WOD 02012022, Sunday



Task 1: Weightlifting

A. Muscle snatch

5 sets , 2 reps


B. Emom x 12-minutes

Squat snatch + hang Squat snatch

C. OHS

5 sets , 2 reps

Task 2: Gymnastics

A. Circuit x 4 Rounds

10 kipping

5 Hollow to Arch

B. Every 90s x 6 Rounds

3 to 12 chest to bar pull up

C. Weighted Chin up

5 sets , 3 reps


D. Weighted dip

6 sets , 3 reps

Task 3: Accessories:

Supersets x 3 Rounds

8 DB seal Row

12 Shoulder lateral raise

20 Face pull

172 views0 comments

Recent Posts

See All

Team of 3 120 Air Squat 80 OH lunges 45/35lb 40 Sync Burpees facing Bar ( all together) 100 Cal Assault Bike 70 OH lunges 45/35lb 30 Sync Burpees facing Bar ( all together) Rest 5-minutes Then start u

Endurance : Team of 2 1000M Ski erg 100 sync Hop over line 50 Shuttle Run ( 10M segment) 800M Ski erg 80 sync Hop over line 40 Shuttle Run 600M Ski erg 60 sync Hop over line 30 Shuttle Run 400M Ski er

Task 1 : Conditioning Team of 2 A . For time I go you go 10 Rounds 1 Deadlift 405/245 15 HSPU 200M Run Rest 10-Minutes B. For time 12 power clean 225/145 lb 60 Wallball 9 power clean 225/145 lb 40 Wal