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WOD 04122021, Saturday



Warm up

3-minutes Any machine

Task 1 : Strength

A. Supersets x 5 Rounds , go every 2:30

3 Deadlift

3 high box jump

B. Supersets x 5 Rounds , go every 2:30

5 push press

5 strict pull up

C. Supersets x 3 Rounds

8 DB pull over

8 barbell Row


Task 1 : conditioning

2 Rounds x Amrap 8-Minutes , 4-minutes Rest


A. Amrap

8 Box jump over

8 wall ball

200M Run after 2 Rounds competed


B. Amrap

16/13 cal Rowing

8 burpees over the tower

Task 3: Core

Supersets x 3 Rounds

30s Hollow hold

30s/ side side plank

Rest 1-minutes

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