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