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WOD 30072022, Saturday


WARMUP

Specific warmup will be given in class


Task 1: strength

A. Bench press

5 sets ,2 reps ( Hold 3s elbow full extension)


B. Barbell Row

3 sets , 8 Reps


C. 4 Rounds ( Every 2-minutes)

10 OH lunges ( Barbell Loaded )

5 strict  TTB


Task 2: interval

Emom x 8 minutes

1: 16/13 Cal Row

2: 20s Burpees bar facing

3: Alt. 16 BD snatch

4: 16 TTB


Rest 2-minutes


Amrap x 8–minutes

8 cal AB

8 burpees bar facing

16 Sit up


Rest 2-minutes


Emom x 8 minutes

1: 16/13 Cal Row

2: 20s Burpees bar facing

3: Alt. 16 BD snatch

4: 16 TTB


Bonus work :

Task 3 : Strength

A. Belt squat

3 sets , 20 reps ( heavier than last week )


B. Wide Stance Good Mornings

3 sets , 8 reps


C. Weighted /Chinese Plank

3 sets , 45/60s


D. Seated Barbell Twist

3 sets , 50 reps

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