Search

WOD 26092021, Sunday



Warm up

3-minutes any machine


Task 1 : Weightlifting

A. Every every 90s x 8 Rounds

30 lateral hop other bar

Squat snatch + OHS


B. Push press behind the neck + Snatch balance

6 sets , 2 reps + 1 rep


Task 2: Gymnastics

A. Emom x 16-minutes

1: 6 bar muscle up

2: 30M Farmer carry

3: 1 to 5 chest facing wall HSPU

4: 30s back extension Hold


B. Supersets x 3 Rounds

10 to 15 Ring Row

10 seated shoulder press


Task 3 : Accessory

A. Supersets for 3 Rounds

20 banded pull apart

20 banded lat pull down

20 banded triceps

287 views0 comments

Recent Posts

See All

Team of 2 You go I go 50 Rounds 1 bar Mu 2 deadlift 275/215lb 3 burpees box jump over Time cap : 45-minutes

Strength Snatch and Clean and jerk Each 15-minutes build up heavy single Conditioning 30 power snatch 95/65lb 30 OHS Rest 3-minutes 30 clean and jerk 95/65lb 30 Front squat

Conditioning Team of 3 15 DBx1 Devil press ( while one partner Dead hang ) 20 pull up ( while one partner plank ) 1000M Row 750M Run 25 DBx1 Devil press ( while one partner Dead hang ) 40 pull up ( wh