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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

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