Search

WOD 20062022, Monday


Warm up

3-minutes any machine


Task 1: weightlifting

A. Clean Pull + Power Clean

Work @30%

Emom x 6-minutes


B. Clean pull + Squat Clean

2 + 1 reps @ 80%

1 + 1 rep @ 85%

5 Rounds go every 3-minutes


Task 2: Strength

A. Push press

5 sets , 3 reps


B. Front squat @ 80%

5 sets , 5 reps

Task 3 : conditioning

10 Rounds

12 DB OH lunges

6 HSPU

1 Rope climb

Time cap : 15-minutes


Bonus work :

Task 4: Gymnastics

A. Practice Handstand Hold

10-minutes


B. Decline Push- Ups

50 reps


Core :

Star plank

3 sets , 15-sec / side


Task 5 : Accessory

A. DB RDL

3 sets , 20 reps


B. Good morning

3 sets , 12 reps

162 views0 comments

Recent Posts

See All

Team of 2 You go I go 50 Rounds 1 bar Mu 2 deadlift 275/215lb 3 burpees box jump over Time cap : 45-minutes

Strength Snatch and Clean and jerk Each 15-minutes build up heavy single Conditioning 30 power snatch 95/65lb 30 OHS Rest 3-minutes 30 clean and jerk 95/65lb 30 Front squat

Conditioning Team of 3 15 DBx1 Devil press ( while one partner Dead hang ) 20 pull up ( while one partner plank ) 1000M Row 750M Run 25 DBx1 Devil press ( while one partner Dead hang ) 40 pull up ( wh