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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

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