WOD 05022022, Saturday
New cycle for 12 weeks
WARMUP
3-minutes any machine (easy pace )
2 Rounds
15 glute bridge
5 inch worm
Task 1: strength
A. Deadlift
Every 2-Minutes x 6 Sets , 6 reps
B.Superset x 4 Rounds
12 Alternate DB seated shoulder press ( on the bench )
5 weighted pull up
Rest 1-2-minutes
C. Pull up
1 sets , max reps
30 seconds
1 sets , max dead hang ( stay with good form )
D. Strict T2B
3 sets , 8 reps
Task 2: Conditioning
Alternate Every 2-30 Minutes x 8 Round
A. For time
16 Box jump
8 T2B
4 deadlift 225/165 lb
B. For time
400M Run
Bonus work :
Task 3: Accessory
A. Supersets x 3 Rounds
10 DB biceps curl
max triceps push down
B. Face pull
100 reps