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WOD 10012022, Monday



Warm up

3-minutes any machine

Task 1: weightlifting

A. Squat clean + Front squat

Every 90s , 8 Rounds


B. Hang squat clean + Jerk

Every 90s x 6 Rounds

C. Push press

3 sets , 5 reps

Task 2: Strength

A. Back Squat

5 sets , 6 reps @ 75% to 80%


Task 3 : conditioning

For time

10 9 8 7 6 5 4 3 2 1

STOH 115/75lb

Burpees bar facing

Cash out

50 Deadlift 115/75lb

Time cap : 12-Minutes


Task 4 : Accessory

A. supersets x 3 sets

8/side Single legs deadlift

30 hip thrust


B. Supersets x 3 Rounds

12 biceps curl

12 triceps skull crusher

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