Search

WOD 05032022, Saturday



WARMUP

3-minutes any machine (easy pace )

30s wall sit

30 glute bridge


Task 1: strength

A. Deadlift

8 Sets , 1 Reps @ build up from 60% to 85%

Go Every 90-Minutes

B. Supersets x 5 Rounds

3 bench press

30-sec max pull up

Start new Round Every 2-minutes

C. Supersets x 4 Rounds

8 barbell Row

30-sec max Dip

Start new Round Every 2-minutes


Task 2: Conditioning

For time

1 2 3 4 5 6 7 8 9 10 9 8 7 6 5 4 3 2 1

Deadlift 225/155lb

Bar facing burpees

Time cap : 10-minutes

Bonus work :

Task 3: Accessory

A. Supersets x 3 Rounds

12 DB Incline chest press

20 push up

B. Supersets x 3 Rounds

12 Seated cable Row

20 ring row


C. Supersets x 3 Rounds

8 Biceps curl

8 Triceps push down

153 views0 comments

Recent Posts

See All

Team of 3 120 Air Squat 80 OH lunges 45/35lb 40 Sync Burpees facing Bar ( all together) 100 Cal Assault Bike 70 OH lunges 45/35lb 30 Sync Burpees facing Bar ( all together) Rest 5-minutes Then start u

Endurance : Team of 2 1000M Ski erg 100 sync Hop over line 50 Shuttle Run ( 10M segment) 800M Ski erg 80 sync Hop over line 40 Shuttle Run 600M Ski erg 60 sync Hop over line 30 Shuttle Run 400M Ski er

Task 1 : Conditioning Team of 2 A . For time I go you go 10 Rounds 1 Deadlift 405/245 15 HSPU 200M Run Rest 10-Minutes B. For time 12 power clean 225/145 lb 60 Wallball 9 power clean 225/145 lb 40 Wal