Search

WOD 28032022, Monday

Updated: Mar 28

Warm up 3-minutes any machine Task 1: weightlifting A. Squat clean and jerk ( waves ) Go every 90s x 12 Rounds 2 sq clean + 2 split jerk @50% 1 sq clean + 2 split jerk @55% 1 sq clean + 1 split jerk @60% 2 sq clean + 2 split jerk @55% 1 sq clean + 2 split jerk @60% 1 sq clean + 1 split jerk @65% 2 sq clean + 2 split jerk @60% 1 sq clean + 2 split jerk @65% 1 sq clean + 1 split jerk @70% 2 sq clean + 2 split jerk @65% 1 sq clean + 2 split jerk @70% 1 sq clean + 1 split jerk @75% Task 2: Strength A. Back squat 10 sets , 2 reps @ 62.5% Pause 3s on the bottom position Go every 75s Task 3 : conditioning For time Amrap x 12-minutes 35 DUs 25 wall ball 15 push up Bonus work : Task 4: Gymnastics . Handstand A. Wall assist shoulder shrug 3 sets , 20 reps B. Handstand side step 5 sets , 3/side step C.handstand back step 5 sets , 8 reps . Core 2 Rounds Accumulate 50 hollow rack Accumulate 60s Parallette Lsit hold Task 5 : Accessory A Poliquin Step-ups 3 sets , 8 reps B Hip thrust 5 sets , 8 reps C Supersets x 3 Rounds 20 chest face down banded legs curl 15 reverse hyper D. Supersets x 3 Rounds YTW banded 10 reps each

176 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