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WOD 30042022, Saturday


WARMUP

3-Minute any machine (easy pace )


Task 1: strength

A. Supersets x 5 sets

2 Behind the neck jerk + 3 Overhead Squat

5 Dead Stop Strict HSPU

( Every 3-minutes start new Round )

B. Supersets x 5 Rounds

8/side Bulgarian split Squat

5 weighted Dips

( Every 2:30 start new Round )


C. Z press

5 sets , 5 reps


Task 2: Conditioning

Team of 2

50 T2B

40 Burpees Box jump

30 Chest to bar pull /pull up

20 burpees Bar Mu / Burpees C2B

30 Chest to bar pull /pull up

40 Burpees Box jump

50 T2B Time cap : 15-minutes


Bonus work :

Task 3: Accessory

A Supersets x 3 Rounds

3 weighted strict pull up

8 to 10 Ring pull up


B. Supersets x 3 Rounds

8/side One arm DB Row

25 banded lat pull down

C. Supersets x 3 Rounds

15 banded squat pull through

30s GHD hip extension

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