Search

WOD 11062022, Saturday

WARMUP

3-minutes any machine (easy pace )


Task 1: strength

A. Deadlift

6 sets x 3 reps @ 70%

Go every 2-minutes


B. Emom x 10-Minutes

1: 5 chin up ( hold 2s chin over the bar )

2: 5 Dips ( hold 2s Dips position )


Task 2: Conditioning

Every 3-minutes x 4 Rounds

15 power clean 135/95lb

12 push press 135/95lb

12 Burpees facing

Max cal assault bike / ski Erg ( Alternate)

Rest 2-minutes between Rounds


Bonus work :

Task 3: Accessory

A Supersets x 3 Rounds

8 Barbell Rows

8 skull crasher


B. Supersets x 3 Rounds

8 DB Pull Over

8 Barbell Bicep curl

C. Supersets x 3 Rounds

20 Face pull

8 DB Lateral Raise

154 views0 comments

Recent Posts

See All

Team of 2 You go I go 50 Rounds 1 bar Mu 2 deadlift 275/215lb 3 burpees box jump over Time cap : 45-minutes

Strength Snatch and Clean and jerk Each 15-minutes build up heavy single Conditioning 30 power snatch 95/65lb 30 OHS Rest 3-minutes 30 clean and jerk 95/65lb 30 Front squat

Conditioning Team of 3 15 DBx1 Devil press ( while one partner Dead hang ) 20 pull up ( while one partner plank ) 1000M Row 750M Run 25 DBx1 Devil press ( while one partner Dead hang ) 40 pull up ( wh