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WOD 19022022, Saturday


WARMUP

3-minutes any machine (easy pace )

2 Rounds

30s wall-sit

20 glute bridge

Task 1: strength

A. Deadlift

Every 90s x 8 Sets , 2 reps


B. chest press

5 sets , 5 reps


C. weighted Chin up

Every 90s x 5 Rounds, 3 Reps

D. Weighted dips

Every 90s x 5 Rounds , 3 Reps

Task 2: Conditioning

Every 2-minutes x 4 Rounds

50 DUs

8 burpees box jump over


Rest 2-minutes

Every 2-minutes x 4 Rounds

25 Alt. DB snatch

12 cal assault bike


Bonus work :

Task 3: Accessory

A. Supersets x 3 Rounds

8/side One arm chest press

12 elevated Ring row


B. Supersets x 3 Rounds

8/side One arm DB Row

12 DB chest fly

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