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WOD 26032022, Saturday


WARMUP

3-minutes any machine (easy pace )

2 Rounds

10Push up

5 Inch worn


Task 1: strength

Alternate A and B Every 3-minutes x 8 Rounds

A. 4 Push press + 4 strict weighted chin up

B. 4 Deadlift + 4 weighted Dips


B. Bench press

2 sets , 8 reps

2 sets , 2 reps


Task 2: Conditioning

A. Amrap x 6-minutes ( 135/95lb)

200 M Run

9 deadlift

6 hang clean

3 push jerk


Rest 3-minutes

B. Amrap x 6-minutes ( 115/75lb )

200 M Run

9 deadlift

6 hang clean

3 push jerk

1 Rope climb


Rest 3-minutes


B. Amrap x 6-minutes ( 95/65lb )

200 M Run

9 deadlift

6 hang clean

3 push jerk

1 leg less Rope climb


Bonus work :

Task 3: Accessory

A Supersets x 4 Rounds

12 2xDB hammer chest press

12 2x DB pull over

12 2xDB skull crusher

B. Supersets x 3 Rounds

20 bird dog

20 weighted OH beadbug


C. Supersets x 3 Rounds

30s GHD hip extension Hold

25 GHD Sit up

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