WOD 02042022, Saturday
WARMUP
3-minutes any machine (easy pace )
2 Rounds
10Push up
5 Inch worn
Task 1: strength
A. Emom x 10-minutes
1 : 2 Bench press
2: 3 Temp strict pull up
B. Emom x 10-minutes
1: 5 Z press
2: 3 Temp Dips
Task 2: Conditioning
Emom x 20 to 30-minutes
1: 15 DB snatch
2 : 250M Row
3 : 15 OH Lunges
4: 250M ski Erg
5 : Rest
Bonus work :
Task 3: Accessory
A Supersets x 4 Rounds
8 Chest-Supported Dumbbell Rows
12 biceps curl
B. Supersets x 4 Rounds
8 OH barbell sit up
15 weighted GHD
C. Supersets x 4 Rounds
30s GHD hip extension Hold
45s wall-Sit with medball b/t legs