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WOD 14022022, Monday

Updated: Feb 14, 2022

 Warm up 3-minutes any machine Then High Box jump 5 sets , 2 reps Task 1: weightlifting A. Hang muscle clean + Front squat 3 sets , 3 reps + 5 reps First do muscle clean then front squat B. Hang power clean and push jerk Every 90 x 12 Rounds 3 sets , 2 + 2 reps @ 60% 3 sets , 2 + 2 reps @ 70 % 3 sets , 1 + 2 reps @ 75 % 3 sets , 1 + 1 reps @ 80% C. squat clean @ 85% Emom x 5-minutes Task 2: Strength A. Back Squat 10 sets , 2 reps @ 72.5% B. Back rack lunges 2 sets , 16 reps Task 3 : conditioning For time Amrap x 7-minutes 15 12 9 6 3 STOH 95/65lb Pull up Bonus work : Task 4: Gymnastics A. Ring mu transition 5 Rounds ( for quality) 5 Russian push up 3 box assist Russian dips 1 banded assist ring mu B.Emom - 5 minutes

ring muscle up 1 to 5 reps C. Ring dips ( 1 1/2 ) 4 sets , 5 reps Task 5 : Accessory A. Barbell Row 3 sets , 8 reps B. Hip thrust 5 sets , 5 reps

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WARMUP Specific warmup will be given in class Conditioning: Emom x 9 minutes 1: 40s bike 2: 40s plank 3: 40s hang clean and jerk ( empty bar ) Strength A. Power clean 5 sets , 2 reps 3 sets , 1 rep B.

Team of 3 I go you go 15 Rounds 35 DUs 15M sled push 4x 45lb 1 legless rope climb Rest 3-minutes 120 cal Row 100 pull up 80 DB chest  press 22.5KG

Strength : Deadlift 6 sets , 3 reps After each set 3 weighted dips Strict press 5 sets , 8 reps After each sets 3 weighted chin up Conditioning : 5 Rounds 20 Cal Ski Erg 20 push up 40s plank Rest 90s

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