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WOD 23072022, Saturday

WARMUP

Specific warmup will be given in class


Task 1: strength

A. Alternate Every 90s x 8 Rounds

2 reps push press( pause 3s Overhead Last rep )


B. 5 to 8 Elevated Feet Ring Row


C. 4 Rounds ( Every 2-minutes)

10 OH lunges ( Barbell Loaded )

2 weighted Dips


Task 2: Conditioning

Amrap x 12–minutes

12/10 Cal Row

12 KB swing

1 legless Rope climb


Rest 5-Minutes


Amrap x 12–minutes

12/9 Cal AssaultBike

4 D Ball clean Or 8 2X DB clean

1 Deficit HSPU


Bonus work :

Task 3 : Strength

A. Belt squat

3 sets , 20 reps ( heavier than last week )


B. Seated good morning

2 sets , 25 reps


C. Reverse hypers

4 sets , 25 to 30 reps unbroken


D. supersets x 3 Rounds , ( Rest for 1 min between supersets )

15 hanging leg raises

20 russian twists with a 16/12kg kettlebell

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