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WOD 30102021, Saturday



Warm up

3-minutes any macho


Task 1 : Strength

A. Supersets x 3 Rounds

8/side DB Row

8/Side DB push press

Every 90s

B. Every 90s x 5 Rounds

3 weighted pull up


Than 1 sets max Bodyweight pullup


Task 2 : conditioning

Alternate Every 90s x 10 Rounds , rest 30s between

A. Amrap

50 DUs

10 hang power clean 95/65

Max burpees over the bar


B. Amrap

15/12 cal Row

10 hang power snatch 95/65

Max hop over the bar


Task 3: Core

Supersets x 3 Rounds

25/side Pallof

50 Toes touch

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