Search

WOD 06112021, Saturday



Warm up

400M Run

30s dead hang


Task 1 : Strength

A. Supersets x 3 Rounds

8 strict pull up

12 DB Row

Rest 90s


B. Supersets x 3 Rounds

10 chin up

20 push up

Rest 90s

Task 2 : conditioning

AMRAP x 8-Minutes

8 burpees

8 OHS 75/65

25 DUs


Rest 4-minutes


AMRAP x 8-Minutes

10/8 cal Assault bike

8 STOH 75/65

25 DUs


Task 3: Core

Supersets x 3 Rounds

50 Russian twist

50s plank

180 views0 comments

Recent Posts

See All

Strength Snatch and Clean and jerk Each 15-minutes build up heavy single Conditioning For Time : 5 Rounds 8 Hang power snatch 65lb/55lb 8 Ohs Lunges

Conditioning Team of 3 3 Rounds 50 Deadlift 205/175lb 40 burpees Box jump over 30 chest to bar pull up 200 DUs ( every 25 reps switch partner) Note : partner 1 work while partner 2 bear hug holds and

Warm up Specific warmup will be given in class Strength A. Hang power Snatch 2 sets , 2 reps @70% 2 sets , 1 rep @75% 2 sets , 1 rep @80% Go every Every 90s B. Snatch pull 3 sets , 3 reps 110% C. Back