Search

WOD 04062022, Saturday

WARMUP

3-minutes any machine (easy pace )

Task 1: strength

A. Deadlift

8 sets x 2 reps @ 65%

Go every 90s


B. Emom x 10-Minutes

1: 5 chin up ( hold 2s chin over the bar )

2: 5 Dips ( hold 2s Dips position )

Task 2: Conditioning

A. Emom x 4-Minutes

1: 25 DUs + 12 DB Snatch

2: 15 Burpees

X 3 Rounds, Rest 2-Minutes between Emom

Bonus work :

Task 3: Accessory

A Supersets x 3 Rounds

8/Side Chest Bench press

8/side DB Row

B. Supersets x 3 Rounds

8 DB pull Over

8/side Overhead Extension

C. Supersets x 3 Rounds

12 DB chest Fly

20 push up

151 views0 comments

Recent Posts

See All

Team of 2 You go I go 50 Rounds 1 bar Mu 2 deadlift 275/215lb 3 burpees box jump over Time cap : 45-minutes

Strength Snatch and Clean and jerk Each 15-minutes build up heavy single Conditioning 30 power snatch 95/65lb 30 OHS Rest 3-minutes 30 clean and jerk 95/65lb 30 Front squat

Conditioning Team of 3 15 DBx1 Devil press ( while one partner Dead hang ) 20 pull up ( while one partner plank ) 1000M Row 750M Run 25 DBx1 Devil press ( while one partner Dead hang ) 40 pull up ( wh