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WOD 12042022’ Tuesday

Task 1 : Conditioning

Team of 4 ( I go you go )

2 partners work , 2 partners rest

Every 2-minutes Alt. A and B until 450/350 Cal Row completed


A. Amrap x 2-minutes

12 Double DB Swing 22.5/15kg

36 sync lateral hop over the PVC

Remaining time Max cal Row


B. In two minutes window

30 sync lateral hop over the PVC

30 Double DB Deadlift 22.5/15kg

Remaining time Max cal Row

Flow : 2 rounds of part A, 2 rounds of part B. Each set of 2 partners must complete both A & B.

Example: partner 1 & 2 does A, partner 3 & 4 does A. Then partner 1 & 2 does B, partner 3 & 4 does B, and so on until calories are completed.


Time cap : 45-minutes


Bonus work :

Strongman

Rotate A,B and C Every 2:30 for 12 Rounds

A. 30M Yoke carry

B. 30M Farmer carry

C. 30M sled Drag

Accessory :

Supersets x 3 Rounds

20 Face pull

10 DB shrug


Swiss ball rollout from plank

3 sets , 20 reps

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