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WOD 27052022, Saturday


WARMUP

3-minutes any machine (easy pace )


Task 1: strength

A. Overhead Squat

Build up one Rep Max in 15-minutes window with warm up

B. Strict pull up

4 sets , 8 reps

Weighted if it possible


C. Supersets x 4 Sets

5 Z press ( pause 3s overhead

1 Seated legless Rope climb / 5 elevated Ring Row


Task 2: Conditioning

A. Emom x 15-Minutes

1: 16 Cal Row

2: 16 HSPU / 20 HRPU

3: 16 KB hang snatch

4: Amrap Rope climb

5: Rest

Bonus work :

Task 3: Accessory

A Supersets x 3 Rounds

8/side Incline one arm chest press

8 Barbell Row

B. Supersets x 3 Rounds

8 Bent over lateral raise

8 DB Front raise

C. Supersets x 3 Rounds

8 Cable standing latpull down

12 Cable one arm Triceps extension

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