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WOD 02072022, Saturday

Updated: Jul 2, 2022

WARMUP

3-minutes any machine (easy pace )



Task 1: strength

A. Deadlift

A. 5 sets x 1 reps @ 85%

Go every 2- 3-minutes


B. Hip thrust

3 sets , 8 reps


C. Strict pull up

3 to 5  sets , 6 to 10 Reps


D. Supersets x 3 Rounds

6/side DB One arm seated press @ heavy but stay in good form )

8/Side DB  arm Row


Task 2: Conditioning

4 Rounds , Rest 2-minutes between Round

30/ 26 Cal Row

30 Air squat

15 push up

15 Wallball 30/20


Bonus work :

Task 3 : Strength

A. Box Back squat

5 sets , 5 reps @ 80%


Task 4: Accessory

A supersets x 3 Rounds

30s Hip extension hold

12 DB RDL


B. California Dumbbell Press

3 sets , 10 to 12 reps


C. Supersets x 3 Rounds

20 face pull

12 plate lateral raise

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