top of page
Search

WOD 12112022, Saturday

WARMUP

Specific warmup will be given in class


Strength

A. Hang power clean + squat clean

Every 90s x 6 Rounds


B. Front rack lunges

3 sets , 8 Reps /side


C. Weighted pull up

6 sets , 3 reps


Conditioning

Amrap x 20-minutes

15 Box jump over

12 DB Hang clean and jerk

9 HSPU


Extra work

Strength

Supersets x 3 Rounds

8 Barbell Row ( AHAP )

8 Ring dip


Supersets x 3 Rounds

12 DB pull over

12 DB Bent over lateral raise

102 views0 comments

Recent Posts

See All

Snatch EMOM heavy single *start at 50% and add 5 to 10 lb Clean & Jerk EMOM heavy single *start at 50% and add 5 to 10lb Pause Back Squat 3 sets x 3 reps @75% *1st pause then 2 and 3 regular squats Co

Strength : A. Power Clean + Hang Squat Clean + Jerk 4 sets x 1+1+1 @60% Hang Snatch 4 sets x 3 reps @60% Snatch Push Press + Pause Overhead Squat 4 sets x 2+1 @70% of max snatch Strength Gymnastics (

Conditioning : Team of 2 3 Rounds 50 Box jump Sync 25 Deadlift 165/115lb Sync 25 burpees Rest 3-minutes between Accessory A. Seated Rows ( heavy ) 3 sets , 8 reps B. Wide grip lat pull down 4 sets , 8

bottom of page