Search

WOD 30032022, Wednesday


Endurance

Amrap x 35-minutes

600M Run

40 sit up

30 cal assault bike or 800M bike erg

30M sled push light weight


Bonus work :

A. Slam ball into Box jump

5 sets , 4 reps


B. Supersets x 4 sets

8 barbell Row

Landmine alternate bar toss


C. Single leg Deadlift

4 sets , 8 /side


D. Supersets x 3 Sets

15 cable crossover

30s push up hold bottom position


E. Supersets x 4 Sets

8 biceps curl

8/side OH triceps extension


Here’s an idea💡:

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

{{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