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WOD 12032022, Saturday

Updated: Mar 12



WARMUP

3-minutes any machine (easy pace )

20s Dead hang

10 push up


Task 1: strength

A. Strict press

5 sets , 5 reps , Every 90-Minutes


B. Super set x 4 sets

3 push press

3 weighted chin up

Go every 90-seconds


C. Supersets x 4 Rounds

8 Front rack lunges

8/side DB Rows

Go every 90-seconds


Task 2: Conditioning

For time:

21 pull-ups

42 double-unders

21 thrusters 95/65lb

18 chest-to-bar pull-ups

36 double-unders

18 thrusters 115/75lb

15 bar muscle-ups

30 double-unders

15 thrusters 135/85


Time cap : 12-minutes


Bonus work :

Extra conditioning:

Every 3-minutes x 5 Rounds

75 Du

30s D-ball hug

2 Rope climbing


Task 3: Accessory

A. Supersets x 4 Rounds

8 Hip thrust

15 GHD sit up


B. Supersets x 4 Rounds

12 wide cable lat pull down

5 Dips


C. Supersets x 3 Rounds

50 E bar biceps curl

50 eE bar skull crasher

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