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WOD 27062022, Monday

Warm up

3-minutes any machine

Task 1: weightlifting

A. Pause Power clean + Split jerk

3 sets , 1 + 3 reps @30%


B. Power clean + split jerk

5 sets , 2 + 1 reps @ 80 to 85 %

Task 2: Strength

A. Push press

3 sets , 3 reps


B. Front squat @ 82.5 to 85 %

3 sets , 5 reps


Task 3 : conditioning

FOR TIME

  • 21 Thruster 95/65lb

5 Rope

  • 18 Thruster 95/65lb

4 Rope

  • 15 Thruster 95/65lb

3 Rope

  • 12 Thruster 95/65lb

2 Rope

  • 9 Thruster 95/65lb

1 Rope

Time cap : 15-minutes


Bonus work :

Task 4: Gymnastics

A. Handstand walking / GHD hip extension

Every 3-minutes x 5 Rounds

20M handstand walk

20 hip extension


B. Parallette HS Push up

5 sets , 2 to 3 reps

Rest 1:30s Between


Task 5 : Accessory

A. DB RDL

3 sets , 20 reps


B. Good morning

3 sets , 12 reps

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