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WOD 18092021, Saturday




Warm up

2-min any machine


Task 1 : Interval

3 Rounds

400M Run

500M Row

30/20/10 OH lunges

Time cap : 20 minutes


Task 2 : Strength

A. Strict pull up

10 sets , 3 reps

After each set preform 5 deficit push up


B. Deadlift

1 sets , 15 reps

1 sets , 10 reps

1 sets , 5 reps

1 sets , 1 rep


C. Supersets x 4 Rounds

8 barbell Row

8/side DB hammer chest press


Task 3: Core

Supersets x 3 sets

30M kB Front rack walking

45s back extension Hold


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