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

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