top of page
Search

WOD 08052022,Sunday


Warm up : 3-minutes any machine


Task 1: weightlifting

A.Squat snatch

4 sets , go every 4-minutes

3 reps @ 75%

2 reps @ 80%

B. Snatch pull

3 sets , 3 reps @ 100%

Task 2: Gymnastics

A. HS Side walking

3 sets , 5/side


B. Practice HS hold

5-minutes


C. HS walking

Emom x 10-minutes

Choose your distance

Task 3 : Core

15s L-Sit Hold

15 Hollow rack

15 Floor legs raises


Bonus work :

Task 3: Accessory

A. Good morning

3 sets , 15 reps


B. Death March

3 sets , 12 Reps


C. Bench press

4 sets , 2 reps

2 sets , 1 Rep


Endurance

Team of 2

5 Rounds

400M Run ( Run together)

50 cal Assault bike ( partner 1 Working while partner 2 plank )

50 cal Rowing ( partner 1 Working while partner 2 plank )

168 views0 comments

Recent Posts

See All

Team of 3 30 Sync clean and jerk + snatch 95/65lb. 30 sync burpees bar facing ( 3 work At time ) 10 Sync bar Mu 30 Sync clean and jerk + snatch 95/65lb. ( 2 work At time ) 20 sync burpees bar facing (

Strength : Supersets x 5 Rounds 5 Deadlift 8/side Half kneeling DB press Gymnastics: Pull up Emom x 8-minutes Conditioning : Alternate Every 2-minutes x 8 Rounds A. For time 3 Rope climb 30M Sandbag c

Gymnastics : Poractice HSW 10-minutes Or Handstand walk Every 90s x 6 Rounds 3 to 8m Conditioning : Team of 3 For time : 3 Rounds 180 DUs 60 kB Swing 60 M  Hs Walk Rest 5-minutes 3 Rounds 180 DUs 60 k

bottom of page