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WOD 13082022, Saturday

WARMUP

Specific warmup will be given in class

Task 1: strength

A. Bench press

3 sets , 2 reps

2 sets , 1 reps

Every 2-minutes

Then Find 50% from above ‘ 1 Rep ‘

1 sets , 2 RIR ( 2 reps before failure)


B. Barbell Row

5 Sets , 5 reps ( Heavy )


C. Supersets x 3 Rounds

8 DB Pull Over

5 Dips ( 3101 Tempo )


D. 3 Rounds ( Every 2-minutes)

16 Front Rack walking Lunges


Task 2: conditioning   

Emom x 6 Minutes

1: 75 DUs  / 120 Sus or hop over plate

2: 2 power Snatch 155/95lb


Rest 2-minutes


Emom x 6 Minutes

1: 18/15 Cal  Row

2 : 1 legless Rope + 1 Rope climb / 4 up down rope


Rest 2-minutes


Amrap x 6 Minutes

35 DUs

1 power snatch 155/95 lb

12 cal Row

1 Rope climb


Bonus work :

Task 3 : Strength

A. Belt squat

3 sets , 25 reps ( heavier than last week )


B. Romanian Deadlift @40% Deadlift

3 sets , 12 reps


C. Decline Push-up

Amrap x 3 minutes


D. Pallof press

3 sets , 30s/Side

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