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WOD 27112021, Saturday



Warm up

3-minutes Any machine


Task 1 : Strength

A. Supersets x 4 Rounds

3 Bench press

16 push up

B. Supersets x 4 Rounds

3 weighted Strict Pull up

20 Ring Row


C. Supersets x 3 Rounds

8 DB chest Fly

8/side DB Row


Task 1 : conditioning

3 Rounds x Amrap 6-Minutes , 3-minutes Rest

A. Amrap

16 KB Swing

24 Sit Up

48 DU’S


B. Amrap

100/80 Cal Row

Remaining time Burpees

Flow Amrap A,B and A


Task 3: Core

Supersets x 3 Rounds

8 Strict T2B

45S Plank

Rest 1-minutes

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