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WOD 27082022, Saturday


WARMUP

Specific warmup will be given in class


Conditioning :

Emom x 9-minutes

1: 12 cal Row

2: 50 DUs

3: 12 alternate DB hang clean and jerk


Task 1: Strength

A. Push press

3 sets , 2 reps

3 sets , 1 rep


B. Strict pull up

2 sets , 5 Reps ( weighted)

2 sets , max ( banded )


C. Single Arm DB Overheard Lunges

3 Sets , 6 Reps/Side


Task 2: conditioning

Every 4-minutes x 3 Rounds , 2-Minutes Rest between

Amrap x 4-Minutes

6 9 12

2xDB Clean

35 25 15

DUs

Amrap Rowing Or any machine


Bonus work :

Task 3 : Strength

A. Belt squat

3 sets , 20 reps ( heavier than last week )


B. Hip thrust

4 sets , 5 reps


C. Side Plank

3 sets , 30s/Side


D. Strict T2B

3 sets , 10 reps

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