Search

WOD 30082021, Monday



Warm up

3-minutes


Task 1: weightlifting

A. Hang Power clean

. 8 reps , Every 60s , 3 sets

Rest 2 -minutes


6 reps , Every 90s , 3 sets

Rest 2 -minutes


4 reps , Every 90s , 3 sets

Rest 2 -minutes


1 reps , Every 90s , 3 sets


B. Jerk from the rack

5 sets , 2 reps , Every 120s


Task 2 : conditioning

For time

2 Rounds

400M Run

40 KB Swing

40 sit up

Time cap : 12min


Task 3 : Accessory

A. superset for 3 Rounds

30 banded pull apart

8/side seated shoulder press


B. superset for 3 Rounds

30 face pull

12 side lateral raise

326 views0 comments

Recent Posts

See All

WARMUP 3-minutes any machine (easy pace ) Task 1: strength A. Overhead Squat Build up one Rep Max in 15-minutes window with warm up B. Strict pull up 4 sets , 8 reps Weighted if it possible C. Superse

Team of 4 2 Rounds Sync 100 DB Hang clean and jerk ( 2 sync ) 75 DUs ( each 100 DUs , all same time ) 2 Rounds 100 Ring Dips / 100 push up 75 DUs ( each DUs , all same time ) Cash out 30 clean and je

Endurance : For time Team of 2 10 Rounds 10 Burpees ( every Round add 2 Burpees) 20 Handstand Shoulder tap / 40 plack shoulder tap 8 chin up 6 D-Ball clean Bonus work : A. Seated Box jump 5 sets , 2