WOD 12022022, Saturday
WARMUP
3-minutes any machine (easy pace )
2 Rounds
30s wall-sit
20 glute bridge
Task 1: strength
A. Deadlift
Every 90s x 8 Sets , 3 reps ( 1st Rep pause mid shine , 2nd rep below knee and 3rd rep above knee)
B.Superset x 4 Rounds
8 seated shoulder ( on the Floor barbell loaded )
3 weighted dips
Rest 1-2-minutes
C. Dips
2 sets , max reps @ 3 RIR
D. Chin up
Emom x 5-minutes, 5 to 8 reps
Task 2: Conditioning
Emom x 21-minutes
1: 15 Row
2: 15 wall ball
3: 15 Box jump
Bonus work :
Task 3: Accessory
A. Supersets x 3 Rounds
8 to 15 Ring push up
20 banded one arm triceps extension
B. Supersets x 3 Rounds
8/side One arm DB chest press
12 DB Front shoulder raises