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WOD 16102021, Saturday



Warm up

3-minutes any machine

20 push up

Task 1 : Strength

A. Bench press

8 sets , 3 reps

Every 90s


B. Emom x 10-minutes

1: 8 Chin up

2: 30m farmer carry


Task 2 : conditioning

Amrap x 22-minutes ( work 30s on : work 30s off )

9 Burpees

15 Box jump over

21 kB swing

27 sit up


Task 3: Core

Supersets x 3 Rounds

1-Minutes plank

50 Toe touch

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