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WOD 13062022, Monday


Warm up

3-minutes any machine

Task 1: weightlifting

A. Squat Clean + split jerk

6 sets , 2 + 1 Reps @ 80%

Every 2-minutes

Task 2: Strength

A. Push press

5 sets , 3 reps

B. Front squat @ 75%

5 sets , 5 reps


C. Front rack lunges

2 sets , 20 reps


Task 3 : conditioning

Amrap x 10-minutes

10 HSPU

12 Thruster 45/35lb

35 DUS


Bonus work :

Task 4: Gymnastics

Emom x 10-minutes

1: 7M Handstand walk

2: 10 To 15 push up


Core :

Side plank

3 sets , 30-sec / side

Task 5 : Accessory

A. DB RDL

3 sets , 20 reps

B. Seated Good morning

3 sets , 12 reps


D. Reverse hyper

3 sets , 15 reps

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