Search

WOD 30052022, Monday

Updated: May 29


Warm up

3-minutes any machine


Task 1: weightlifting

A. power clean + push jerk @60%

Emom x 10 -Minutes , 1 rep + 2 reps

Task 2: Strength

A. Back squat @50%

3 sets , 8 reps ( tempo)

Task 3 : conditioning

Amrap x 20-minutes

10 Burpees

10 Box jump 30/24”

10 Chest to bar pull up

10 Box jump 30/24”

10 Burpees

Rest 1-minutes

Bonus work :

Task 4: Gymnastics

Emom x 10-minutes

1: 3 Chest facing wall HSPU

2: 8 Strict T2B


B. Ring Dips

5 sets , 5 reps ( weighted if possible)

Core :

Barbell side bended

3 sets , 40 reps


Task 5 : Accessory

A Poliquin Step-ups

3 sets , 8 reps

D. Reverse hyper

3 sets , 15 to 20 reps

201 views0 comments

Recent Posts

See All

Team of 2 You go I go 50 Rounds 1 bar Mu 2 deadlift 275/215lb 3 burpees box jump over Time cap : 45-minutes

Strength Snatch and Clean and jerk Each 15-minutes build up heavy single Conditioning 30 power snatch 95/65lb 30 OHS Rest 3-minutes 30 clean and jerk 95/65lb 30 Front squat

Conditioning Team of 3 15 DBx1 Devil press ( while one partner Dead hang ) 20 pull up ( while one partner plank ) 1000M Row 750M Run 25 DBx1 Devil press ( while one partner Dead hang ) 40 pull up ( wh