Search

WOD 16052022, Monday


Warm up

3-minutes any machine


Task 1: weightlifting

A. Hang Power clean + split jerk

4 sets ( each set 4-minutes window )

1 pc + 2 sj @ 75%

1 pc + 1 sh @ 80%


Task 2: Strength

A. Back squat @65%

2 sets , 12 reps


Task 3 : conditioning

Amrap x 12-minutes

30 Burpees Box jump over

30 power clean 135/95lb

10 Rope climb


Bonus work :

Task 4: Gymnastics

A. Chest facing wall HSPU

5 sets , 3 reps


B. Ring mu

1 set , max reps

Then Emom 5-min

30% of max reps

Core :

A. GHD

100 reps ( only top half )

Task 5 : Accessory

A Poliquin Step-ups

3 sets , 8 reps


D. Reverse hyper

3 sets , 15 to 20 reps

102 views0 comments

Recent Posts

See All

Technique Work : 10-Minutes Rope Climb Drills Task 1 : Conditioning Team of 3 5 Rounds , Start New Round Every 7-minutes 9 Rope climb 36 2xDB Box step up over 63 push up

Warm up 3-minutes any machine Task 1: weightlifting A. Power clean + push press @ 55% from clean and jerk 5 sets , 2+ 2 reps B. Power Cluster 4 sets , 2+ 2 reps 55% from clean and jerk 2 sets , 2 + 2

“Deload” Warm up : 3-minutes any machine Task 1: weightlifting power snatch @ 60% Every 30 seconds for 20 sets Task 2: Gymnastics A. Ring MU / DUs 3 Rounds 8 Ring kip / Bar Kip 8 Hollow to arch 8 Bulg