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WOD 25122021, Saturday



WARMUP

EMOM x 6 min

Min 1: 12 burpees

Min 2: 15 ring row

Min 3: 30s plank

TASK 1: STRENGTH

A. Deadlift

6 sets , 3 reps


B. Weighted chin up

5 sets , 2 reps

1 sets , max reps ( body weight )


B. SUPERSET FOR 3 ROUNDS

. 8 Barbell Row

. 8/side 1xDB shoulder press


TASK 2: CONDITIONING

Emom x 3-minutes , 1-minutes

1: 12 1x DB hang clean jerk

2: 12 Hand release push up

3: 12 Box jump over

( repeat x 4 Rounds, add 2 reps every

TASK 3: Core

Supersets x 3 Rounds

45s D-Ball bear hug hold

8 strict toes bar

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