Search

WOD 23032022, Wednesday



Endurance

Emom 30-minutes

1: 12 to 20 cal Assault bike

2: 25 Air squat

3: 35 lateral hop over the pvs

4: 45 plank

5: Rest


Bonus work :

A. Seated Box jump

6 sets , 2 reps


B. Supersets x 3 Sets

8 Single leg Deadlift

30 banded legs curl


C. Supersets x 3 sets

20 hip extension

10 Seated Row


D. Supersets x 3 Sets

12 Bent over lateral raise

12 shrug


Here’s an idea💡:

You may complete all the bonus work from this week on Wednesday!

122 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