WOD 09122021, Thursday
Team of 3
A. For time
50 40 30 20 10
Power clean 135/95
Handstand push-ups
Rest 5-minutes
B. For time
3 Rounds
400M Run
200 air squat
100 push up
Time cap : 40-minutes
Team of 3
A. For time
50 40 30 20 10
Power clean 135/95
Handstand push-ups
Rest 5-minutes
B. For time
3 Rounds
400M Run
200 air squat
100 push up
Time cap : 40-minutes
Endurance : For time 6KM Row Or 250/200 Cal Assault bike *Emom alternate A. 5 push up B. 5 KB swing Bonus work : A. Seated Box jump 5 sets , 2 reps B. Landmine twist in half kneeling 3 sets , 12/si
Task 1 : Conditioning Team of 2 40 Rounds 1 Deficit strict HSPU 45s/25slb 2 2xDB Snatch 3 2XDB Front Squat 4 10M X shuttle Run Bonus work : Strongman Hand over head sled pull 4 Rounds x 15M Accessory
Warm up 3-minutes any machine Task 1: weightlifting A. Hang Power clean + split jerk 4 sets ( each set 4-minutes window ) 1 pc + 2 sj @ 75% 1 pc + 1 sh @ 80% Task 2: Strength A. Back squat @65% 2 sets