top of page
Search

WOD 21052022, Saturday


WARMUP

3-minutes any machine (easy pace )


Task 1: strength

A. Supersets x 5 sets

1 Behind the neck jerk + 2 Overhead Squat

3 Weighted chin up

( Every 3-minutes start new Round )

B. Supersets x 4 Rounds

6/side step up

2 weighted Dip

( Every 2:30 start new Round )

C. Z press

3 sets , 8 reps

Task 2: Conditioning

A. Emom x 16 minutes

1: 10 OHS 95/65lb

2: 10 Burpees

3: 10 power Snatch

4: 10 Burpees

Bonus work :

Task 3: Accessory

A Supersets x 3 Rounds

10 2xDB Row

10 2xDB Pull over

B. Supersets x 3 Rounds

8 Bent over lateral raise

8 DB Front raise

C. Supersets x 3 Rounds

8 Cable Seated Row

8 Triceps extension

123 views0 comments

Recent Posts

See All

Team of 3 30 Sync clean and jerk + snatch 95/65lb. 30 sync burpees bar facing ( 3 work At time ) 10 Sync bar Mu 30 Sync clean and jerk + snatch 95/65lb. ( 2 work At time ) 20 sync burpees bar facing (

Strength : Supersets x 5 Rounds 5 Deadlift 8/side Half kneeling DB press Gymnastics: Pull up Emom x 8-minutes Conditioning : Alternate Every 2-minutes x 8 Rounds A. For time 3 Rope climb 30M Sandbag c

Gymnastics : Poractice HSW 10-minutes Or Handstand walk Every 90s x 6 Rounds 3 to 8m Conditioning : Team of 3 For time : 3 Rounds 180 DUs 60 kB Swing 60 M  Hs Walk Rest 5-minutes 3 Rounds 180 DUs 60 k

bottom of page