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WOD 18122021, Saturday



Warm up

3-minutes Any machine


WARMUP

EMOM x 6 min

Min 1: 200M Run

Min 2: 30s Hollow hold

Min 3: 20s dead hang + 10 pushup


TASK 1: STRENGTH

A. 5 ROUNDS

. 5 Strict chest to bar pull-up

. 8 dips

. 20s HS Hold

Rest 60s


B. SUPERSET FOR 3 ROUNDS

. 3/side One arm DB Snatch ( heavy )

. 30M Farmer carry


TASK 2: CONDITIONING

Emom x 9-minutes

1: 15/12 Cal Assault bike

2: 15/12 ski Erg

3: 15 burpees


Rest 3-minutes


Emom x 9-minutes

1: 14 DB snatch + 4 Burpees over DB

2: 14 Box step up ( 1 x DB )

3: 14 DB OH lunges


TASK 3: ACCESSORIES

3 Rounds

15 lateral raise

15 Front raise

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