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

103 views0 comments

Recent Posts

See All

Strength Snatch and Clean and jerk Each 15-minutes build up heavy single Conditioning For Time : 5 Rounds 8 Hang power snatch 65lb/55lb 8 Ohs Lunges

Conditioning Team of 3 3 Rounds 50 Deadlift 205/175lb 40 burpees Box jump over 30 chest to bar pull up 200 DUs ( every 25 reps switch partner) Note : partner 1 work while partner 2 bear hug holds and

Warm up Specific warmup will be given in class Strength A. Hang power Snatch 2 sets , 2 reps @70% 2 sets , 1 rep @75% 2 sets , 1 rep @80% Go every Every 90s B. Snatch pull 3 sets , 3 reps 110% C. Back