WOD 19032022, Saturday
WARMUP
3-minutes any machine (easy pace )
2 Rounds
10Push up
5 Inch worn
Task 1: strength
Rotate for 12 Rounds , Every 2-minutes
A. 5 Push press
B. 3 Deadlift
C. 3 Weighted Dips
B. Weighted chin up
5 sets , 2 reps
Task 2: Conditioning
Emom x 21-minutes ( 30s on : 30s off )
1: Row For cal
2: Toes to bar
3: 2xDB hang snatch
Bonus work :
Task 3: Accessory
A. Supersets x 4 Rounds
10 weighted GHD Sit up
20s hold on ring top position
B. Supersets x 4 Rounds
10 Inverted DB Rows
10/side one arm chest pres
C. Supersets x 3 Rounds
12 Chest BD Fly
8/side DB over head extension