Search

WOD 16092021, Thursday



CONDITIONING :


Team of 4

P1 and p2

45 Sync Ohs 115/85lb

P3 and p4

45 Sync Front squat 115/85lb


P1 and p2

40 strict Hspu

P3 and p4

40 deficit kipping Hspu 45/25lb plate


EITHER P1 AND P2 SYNC OR P3 AND P4 SYNC

120 bar facing burpees

P1, p2 ,p3 and p4

120 sumo high pull


Then p1 and p2

Find one reps max hang snatch


Then p3 and p4

Find one reps max hang squat clean


TIME CAP : 30-MINUTES

295 views0 comments

Recent Posts

See All

WARMUP 3-minutes any machine (easy pace ) Task 1: strength A. Overhead Squat Build up one Rep Max in 15-minutes window with warm up B. Strict pull up 4 sets , 8 reps Weighted if it possible C. Superse

Team of 4 2 Rounds Sync 100 DB Hang clean and jerk ( 2 sync ) 75 DUs ( each 100 DUs , all same time ) 2 Rounds 100 Ring Dips / 100 push up 75 DUs ( each DUs , all same time ) Cash out 30 clean and je

Endurance : For time Team of 2 10 Rounds 10 Burpees ( every Round add 2 Burpees) 20 Handstand Shoulder tap / 40 plack shoulder tap 8 chin up 6 D-Ball clean Bonus work : A. Seated Box jump 5 sets , 2