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WOD 10092022, Saturday


WARMUP

Specific warmup will be given in class


Conditioning :

Every 2-minutes x 5 Rounds

30 DUs

8 burpees

1 wall-walk


Task 1: Strength

A. Push press

5 sets  - 2 reps

Go every Every 90s


B. Every 2-minutes x 5 Rounds

3 Strict Chest to bar pull up

4 pull up

5 Deficit push up


Task 2: conditioning

Amrap x 8-minutes , 2 ROUNDS (two 8 minute amraps)

Rest 2-minutes between each round

2 , 4 , 6 , 8 , 10 , 12 , 14 ….etc

wall ball

push up

Burpees Box jump


Bonus work :

Task 3 : Strength

A. Front squat @70%

3 sets , 3 reps


B. Wide stance Good morning

2 sets , 20 reps

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