Search

WOD 06042022, Wednesday

Endurance

Alternate A , B , and C Every 3-minutes for 12 Rounds

A. 500/400M M Row + 20 hop over the Rower

B. 400M Run + 15s HS hold

C . 500/400M ski Erg + 10 kB swing


Bonus work :

A. Box jump into Box jump

5 sets , 3 reps


B. Supersets x 4 sets

8 barbell Row

12 DBbent over lateral raise


C. Single leg Deadlift

4 sets , 8 /side


D. Supersets x 3 Sets

15 cable crossover

15 Ring Rows

E. Supersets x 1 sets

100 banded triceps push down

100 banded biceps curl

Here’s an idea💡:

You may complete all the bonus work from this week on Wednesday!

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