Search

WOD 14032022, Monday

Updated: Mar 14



Warm up

3-minutes any machine


Task 1: weightlifting

A. Hang power clean @ pause on catch position

4 sets , 3 reps @ 30%

B. Hang power clean

Build up heavy single

Every 90s x 10 Rounds

Task 2: Strength

A. Back squat

12 sets , 2 reps @ 55%

Pause 3s on the bottom position

Go every 75s

Task 3 : conditioning

For time

3 Rounds

15 Front squats 115/75lb

12 burpees to target

9 bar mu

Time cap : 10-minutes


Bonus work :

Task 4: Gymnastics

A. 5 Rounds

5 Ring Dips

Pause 3s on bottom position and on the top position, rest 90-seconds between sets


B. 3 Rounds

20 GHD Sit up

Rest 1-minutes between Rounds


Task 5 : Accessory

A. Supersets x 4 Rounds

20 sec weighted hollow hold

15 reverse hyper

B. Rower Pike up

3 sets , 12 reps


c. Supersets x 3 Rounds

12 lateral raise

25 Banded face pulls

187 views0 comments

Recent Posts

See All

Strength Snatch and Clean and jerk Each 15-minutes build up heavy single Conditioning For Time : 5 Rounds 8 Hang power snatch 65lb/55lb 8 Ohs Lunges

Conditioning Team of 3 3 Rounds 50 Deadlift 205/175lb 40 burpees Box jump over 30 chest to bar pull up 200 DUs ( every 25 reps switch partner) Note : partner 1 work while partner 2 bear hug holds and

Warm up Specific warmup will be given in class Strength A. Hang power Snatch 2 sets , 2 reps @70% 2 sets , 1 rep @75% 2 sets , 1 rep @80% Go every Every 90s B. Snatch pull 3 sets , 3 reps 110% C. Back