WOD 09042022, Saturday
WARMUP
3-minutes any machine (easy pace )
Task 1: strength
A. Every 90s x 8 Rounds ( 4 each )
A. 3 Deadlift
B. 3 Weighted Dips
B. Supersets x 2 Rounds
10 Deadlift @65% From (A)
Rest 2-minutes
C. Push press
5 sets , 3 Reps x Every 90s
D. Weighted chin up
5 sets , 2 reps
E. Z press
3 sets , 8 reps
Task 2: Conditioning
Option 1:
Amrap x 20-minutes
400M Run
20 DB snatch
10 T2B
Option 2:
Amrap x 20-minutes ( Team of 2 )
400M Run
2 Rounds
30 DB snatch
15 T2B
Bonus work :
Task 3: Accessory
A Supersets x 4 Rounds
8 barbell Row
12 biceps curl
B. Supersets x 4 Rounds
8 elevated Ring Rows
30 banded lat pulldown
C. Supersets x 2 Rounds
20 Reverse hyper
20/side pallof press