Search

WOD01032021, MONDAY



WARMUP

5 mins AMRAP

. 20 glute bridges

. 10s/side plank

Rest 30s


TASK 2: STRENGTH

A. Deadlift

. Every 10s = 1 rep, 10 reps

Rest 2 mins

. Every 20s= 1 rep, 10 reps

Rest 2 mins

. Every 30s= 1 rep, 10 reps


B. One arm DB chest press

4 sets, 6/side


C. Barbell row

4 sets, 6 reps


D. Superset x 3 rounds

. 8 pull over

. 12 DB fly


TASK 2: ACCESSORIES

A. Banded row

3 rounds, 30s


B. Superset x 4 rounds

. 30 face pull

. 20 tricep push down

. 10 bicep curls

277 views0 comments

Recent Posts

See All

Task 1 : Conditioning Team of 2 I go you go e5ooooy 20 Rounds 8/6 Ski Erg 4 2XDB Devil press Immediately into 20 Rounds 8 Cal Assault Bike 4 Power Clean 135/95 Time cap 45:00-Minutes

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 : condition

Deload. Warm up : 3-minutes any machine Task 1: weightlifting A. Emom x 10-minutes 2 power snatch 60% Front Squat 50% 3 sets , 5 reps ( tempo ) Task 2: Gymnastics A. Emom x 6-minutes 1: 3/3 stand on a