WOD 16042022, Saturday
WARMUP
3-minutes any machine (easy pace )
Task 1: strength
A. Supersets x 4 sets
8 Bench press
12 Explosive push up
B. Supersets x 4 Rounds
8 inverted Body Row
15/side KB Front rack walking
C. Emom x 12-minutes
1: 5 to 10 pull up
2: 5 to 15 Dips
D. Z press
4 sets , 8 reps
Task 2: Conditioning
Emom x 15-minutes ( 30s on : 30s off )
1: DUs/ Sus
2: Burpees
3: sit up / Russian Twist
Bonus work :
Task 3: Accessory
A Supersets x 3 Rounds
12 cable seated Row
12 cable triceps extension
B. Supersets x 3 Rounds
12 DB hammer chest press
12 Cable biceps curls
C. Supersets x 2 Rounds
60s D-ball bear hug
30s GHD hip extension