Search

WOD 16012022, Sunday



Task 1: Weightlifting

A. Muscle snatch + Overhead squats

6 sets , 1+2 rep


B. Hang Power snatch + ohs

Emom x 10-minutes

C. Squat snatch

Every 30s x 10 Rounds


Task 2: Gymnastics

A. Circuit x 3 Rounds

5 strict T2B

20 hollow rack

15 DUs


B. Emom 10-minutes

1: 8 to 15 T2B

2: 35 DUs

C. Supersets x 3 Rounds

20s Parallette L-sit hold

30s back extension hold


Task 3: Accessories:

A. Supersets x 3 Rounds

8/side Half kneeling shoulder press

30 banded face pull

B. Banded legs curl

3 sets , 30 reps

187 views0 comments

Recent Posts

See All

Conditioning Team of 3 75 Thruster 95/65lb 50 Box jump over 25 sync push up Rest 3-minutes 75 cal Assault bike 50 Box jump over 25 sync push up Rest 3-minutes 75 Thruster 95/65lb 50 Box jump over 25 s

Endurance : Team of 2 Every 10-minutes x 5 Rounds Rounds 1: 2K Row Rounds 2: 2K Ski Rounds 3: 1.5K Row Rounds 4: 1.5K Ski Rounds 5: Amrap Row Bonus work  : Weightlifting: A . 2 hang power snatch @65%

Task 1 : Conditioning Team of 2 For time 400M Run ( Together ) 40 power snatch 95/65lb 40 T2B Rest 5-minutes 40 T2B 40 power snatch 95/65lb 400M Run ( Together ) Rest 5-minutes 400M Run ( Together ) 4