Search

WOD 07092022,Wednesday


Conditioning:

Emom x 50-minutes

1: 5 pull ups + 10 push ups + 15 air squats + AMRAP calorie assault bike

2: 12 Box jump 30/24

3: 12 DB snatch 30/22.5

4: active recovery Rowing

5: Rest


Bonus work  :

Weightlifting:

A . Push press + Split jerk behind the neck

8 sets , 1 + 1  reps

Go every 2-minutes


Lu Raises

50  Reps


Ab roller

50 Reps


Here’s an idea💡:

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

186 views0 comments

Recent Posts

See All

Strength;: Snatch and Clean and jerk Each 15-minutes build up heavy single Conditioning For Time : 3 Round  (unbroken) 12 Deadlift 155/105lb) 9 hang power clean 6 STOH Rest 1:1

Conditioning Team of 3 Amrap x 15-minutes You go I go 25 DUs 9 1xDB Thruster 3 bar Mu / 4 chest to bar pull up Rest 5-minutes For Time : 5K Row

Warm up Specific warmup will be given in class Strength A. Low Hang power Snatch + OHS 10 sets , 1 + 1  rep Emom x 10-minutes B. Snatch pull  ( pause 2s below knees) 3 sets , 3 reps 100% C. Weighted S