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WOD 29012022, Saturday


WARMUP

3-minutes any machine (easy pace )


Task 1: strength

A. Deadlift

Emom x 10-Minutes, 2 reps


B.Superset x 3 Rounds

8 Barbell Row

3 weighted chin up

Rest 1-2-minutes


C. Supersets x 3 Rounds

8 DB chest press

20 triceps push down

Rest 1-2-minutes


Task 2: Conditioning

Emom x 30-minutes

1: 15/13 cal Row

2: 15/13 cal AB

3: 10 2xDB Clean + Amrap HR push up

4: Rest


Task 3: Core

Emom 6-minutes

1: 45s plank

2: 15M/side kB Front rack walking

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