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WOD 07022022, Monday



Warm up

3-minutes any machine

Then

High Box jump

5 sets , 2 reps


Task 1: weightlifting

A. Hang muscle clean + Front squat

3 sets , 3 reps + 5 reps

First do muscle clean then front squat


B. Hang squat clean and jerk 70%

Emom x 12-minutes , 1+2 reps


C. Hang squat clean and jerk 80%

Emom x 8-minutes


Task 2: Strength

A. Back Squat

10 sets , 2 reps @ 70%


B. Back rack lunges

2 sets , 16 reps


Task 3 : conditioning

For time

2 Rounds

75 DUs

25 Thruster 95/65lb


Time cap 6-minutes


Bonus work :

Task 4: Gymnastics

A. Strict HSPU

Emom - 5 minutes

1 to 8 reps


B. Dead Stop Kipping HSPU

Every 90s x 5 Rounds

Pause 2-Seconds on ground

Task 5 : Accessory

A. Single leg deadlift

3 sets , 12 reps ( side )


B. Barbell Row

3 sets , 8 reps

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