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WOD 25062022, Saturday

WARMUP

3-minutes any machine (easy pace )


Task 1: strength

A. Deadlift

A1. 4 sets x 2 reps @ 80%

Go every 3-minutes

A2. 1 set x Max reps @ 50% , 2 RIR

B. Strict pull up

6 sets , 3 Strict pull up ( Hold 2s on deadhang position and chin over the bar )

C. Supersets x 4 Rounds

  • 3/side DB push press @ heavy but stay in good form )

  • 8 elevated Ring Row


Task 2: interval

A. 5 Rounds

12 Cal Row

8 T2B

4 Strict HSPU


Rest 3 -Minutes

B. 5 Rounds

15 Box jump

15 Wall ball


Rest 3-minutes

C. Repeat A

Bonus work :

Task 3 : Strength

A. Back squat

5 sets , 2 reps @ Tempo 60%

Task 4: Accessory

A circuit x 3 Rounds

8 DB Pull over

15 pull up

8 DB biceps curl

B. Supersets x 3 Rounds

12 DB chest Fly

12 DB bent over raises

C. Supersets x 3 Rounds

8 DB High pull

8 DB Front raise

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