Search

WOD 15012022, Saturday



WARMUP

3-minutes any machine (easy pace )


Task 1: strength

A.Superset x 5 Rounds

6 strict press

2 weighted chin up

Rest 1-2-minutes


B. Bench press

6 sets , 2 reps


C. Supersets x 4 Rounds

6/side DB Row

8 ring push up


Task 2: Conditioning

Every 3-minutes x 6 Rounds

200M Run

16 DB Over head lunges

12 strict pull up


Task 3: Core

Emom 6-minutes

1: 45s plank

2: 45s Russian twist

{{count, number}} view{{count, number}} comment

Recent Posts

See All

Team of 3 120 Air Squat 80 OH lunges 45/35lb 40 Sync Burpees facing Bar ( all together) 100 Cal Assault Bike 70 OH lunges 45/35lb 30 Sync Burpees facing Bar ( all together) Rest 5-minutes Then start u

Endurance : Team of 2 1000M Ski erg 100 sync Hop over line 50 Shuttle Run ( 10M segment) 800M Ski erg 80 sync Hop over line 40 Shuttle Run 600M Ski erg 60 sync Hop over line 30 Shuttle Run 400M Ski er

Task 1 : Conditioning Team of 2 A . For time I go you go 10 Rounds 1 Deadlift 405/245 15 HSPU 200M Run Rest 10-Minutes B. For time 12 power clean 225/145 lb 60 Wallball 9 power clean 225/145 lb 40 Wal