top of page
Search

WOD 03122022, Saturday

WARMUP

Specific warmup will be given in class


Strength

A. Hang power clean

Every 90s x 5 Rounds , 2 reps


B. Front Squat @ 65%

5 sets , 3 reps


C. Weighted dips

3 sets , 5 reps


Conditioning

Amrap x 18-minutes

6 Thruster 95/65lb

6 T2B

6 Burpees bar facing

12 Cal ski Erg


Extra work

Accessory

DB RDL

3 sets , 12 Reps


Supersets x 3 Rounds

15 Banded squat pull through

30s side plank

72 views0 comments

Recent Posts

See All

Team of 3 30 Sync clean and jerk + snatch 95/65lb. 30 sync burpees bar facing ( 3 work At time ) 10 Sync bar Mu 30 Sync clean and jerk + snatch 95/65lb. ( 2 work At time ) 20 sync burpees bar facing (

Strength : Supersets x 5 Rounds 5 Deadlift 8/side Half kneeling DB press Gymnastics: Pull up Emom x 8-minutes Conditioning : Alternate Every 2-minutes x 8 Rounds A. For time 3 Rope climb 30M Sandbag c

Gymnastics : Poractice HSW 10-minutes Or Handstand walk Every 90s x 6 Rounds 3 to 8m Conditioning : Team of 3 For time : 3 Rounds 180 DUs 60 kB Swing 60 M  Hs Walk Rest 5-minutes 3 Rounds 180 DUs 60 k

bottom of page