Search

WOD 23042022, Saturday


WARMUP

3-minutes any machine (easy pace )

Task 1: strength

A. Supersets x 5 sets

3 Front squat

3 weighted Dips

( Every 2:30 start new Round )


B. Supersets x 5 Rounds

5/ side DB one arm chest press

3 Weight pull up

( Every 2:30 start new Round )


C. Z press

4 sets , 8 reps


Task 2: Conditioning

Team of 2

5 Rounds

30 Wallball

20 box jump over

10 clean and jerk 135/95

Rest 90s between rounds


Bonus work :

Task 3: Accessory

A Supersets x 3 Rounds

8 barbell Row

12 cable triceps extension


B. Supersets x 3 Rounds

8/side One arm DB Row

12 Cable biceps curls

C. Supersets x 3 Rounds

8 DB pull over

20 face pull

{{count, number}} view{{count, number}} comment

Recent Posts

See All

Team of 3 120 Air Squat 80 OH lunges 45/35lb 40 Sync Burpees facing Bar ( all together) 100 Cal Assault Bike 70 OH lunges 45/35lb 30 Sync Burpees facing Bar ( all together) Rest 5-minutes Then start u

Endurance : Team of 2 1000M Ski erg 100 sync Hop over line 50 Shuttle Run ( 10M segment) 800M Ski erg 80 sync Hop over line 40 Shuttle Run 600M Ski erg 60 sync Hop over line 30 Shuttle Run 400M Ski er

Task 1 : Conditioning Team of 2 A . For time I go you go 10 Rounds 1 Deadlift 405/245 15 HSPU 200M Run Rest 10-Minutes B. For time 12 power clean 225/145 lb 60 Wallball 9 power clean 225/145 lb 40 Wal