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WOD 13112021, Saturday


Warm up

200M Run

30s plank

Task 1 : conditioning

Emom x 24-Minutes

1: 18/15 Cal Row

2: 18 air squat + 9 pushup

3: 30s Amrap 1 x DB box stepup


Task 2 : Strength

A. Deadlift

5 sets , 2 Reps


B. Supersets x 3 Rounds

2xDB Row

20 ring row

C. Supersets x 3 Rounds

8 DB Chest press

20 close grip pushup


Task 3: Core

Supersets x 3 Rounds

50s Plank

50 Toe touch

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