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WOD 16072022, Saturday

WARMUP

Specific warmup will be given in class


Task 1: strength

A. Bench press

4 sets , 3 reps

( Every 2-minutes)


B. Alternate for 6 Rounds( Every 90-Seconds )

B1. 10 DB Alternate DB chest press

B2. 4 seated Rope pull up + 1 Rope climb Or 6 Rope down up


C. Emom x 9-minutes

1: 5 to 10 Parallette push up

2: 8 to 10 Bent over 2 x DB Row

3: 3 Weighted Dips or Bench Dips


Task 2: Interval

4 Rounds ,

10 bar facing Burpees

10 Power snatch 95/65 lb ( unbroken )

10 Strict Pull up / 5 banded strict pull / 15 Ring row

10 Overhead squat 95/65 lb ( unbroken )

10 Bar facing Burpees


Rest 1:1 between Round , Any machine easy during Rest


Time cap : 25-minutes


Bonus work :

Task 3 : Strength

A. Belt squat

3 sets , 20 reps


B. Seated good morning

2 sets , 25 reps


C. Reverse hypers

100 reps @ lite weight ( minimum sets )

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