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WOD 24092022, Saturday

WARMUP

Specific warmup will be given in class


Conditioning :

Amrap x 8-minutes

4  chest to bar pull up

8 Cal Row/ski/Bike

16 Air Squat


Task 1: Strength

Every 2-minutes x 4 Rounds

5/side Dumbbell push press

5 to 10 Strict pull up


Every 2-minutes x 4 Rounds

5/side Dumbbell Rows

5 to 10 Ring dip


Task 2: conditioning

For time :

27 Alt. DB snatch

15 Burpees Box jump

27 Alt. DB clean jerk

15 Burpees Box jump


21 Alt. DB snatch

12 Burpees Box jump

21 Alt. DB clean jerk

15 Burpees Box jump


15 Alt. DB snatch

9 Burpees Box jump

15 Alt. DB clean jerk

9 Burpees Box jump


Bonus work :

Task 3 : Strength

A.Front squat

3 sets , 2 reps @ 75%

3 sets , 1 rep @ 85%


B. Good morning

3 sets , 15 reps

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