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WOD 06082022, Saturday


Deload

WARMUP

Specific warmup will be given in class


Task 1: strength

A. Alternate for 4 Sets

5 Side/DB Push press

5 weighted chin up

Every 3-minutes


B. Alternate for 10,8,6,4,2 reps

Elevated Ring Rows

Dip


C. 4 Rounds ( Every 2-minutes)

16 Back Rack walking Lunges


Task 2: conditioning   

Amrap x 25 minutes

60 DUs / 100 SUs

8 Single DB Hang squat clean ( R )

8 Burpees pull up

8 Single DB Hang squat clean ( L )

60s Amrap Assault bike


Bonus work :

Task 3 : Strength

A. Belt squat

3 sets , 20 reps ( heavier than last week )


B. Wide Stance Good Mornings

3 sets , 8 reps


C. Weighted /Chinese Plank

3 sets , 45/60s


D. Seated Barbell Rotations

3 sets , 50 reps

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