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WOD 11072022, Monday

Updated: Jul 11, 2022


Warm up

Emom x 6-minutes

1: any machine 8 cal

2: 10 Strict press  ( pause 1s OH empty bar )

3: 10 Front squat


Task 1: Strength

A. Push press  + push jerk

6 sets , 1 + 1 rep


B. Front squat

3 set, 5 reps 60 %


Task 3 : Conditioning

A. 3 Rounds , Rest 90s between Rounds

21 Air Squat

15 T2B

9 power clean


Bar weight:

Rounds 1: 135/95 lb

Rounds 2: 165/105 lb

Rounds 3: 185/125 lb


Time cap : 12-minutes


Rest 3-min between A and B


B. For time

10 to 1

T2B

Deadlift 185/125 lb


Time cap : 7-minutes

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