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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

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