WOD01122020, TUESDAY

WARMUP

EMOM 6 mins

. 15 front and back hops

. 15 side hops

TASK 1: GYMNASTICS

A. Double unders

Accumulate 400 reps

30s on : 30s Off PRACTICE

TIME CAP: 10 mins

B. EMOM x 6 mins

. 8 kipping

. 1 kip Hip to bar

C. Bar muscle up

Every 90s x 6 rounds

. 3 bar M.U

. 5 dip on single bar

TASK 2: WEIGHTLIFTING

A. Hang snatch

6 rounds, 3 reps, go every 1 min

TASK 3: CONDITIONING

FOR TIME

. 400m run

. 20 deadlifts 315 / 225 lbs

. 400m run

TIME CAP: 8 mins

TASK 3: ACCESSORIES

A. Superset for 3 rounds

. 15 bicep curls

. 10 barbell row

B. Face pull

. 100 reps

Recent Posts

See All

WOD 18082022, Thursday

Team of 3 120 Air Squat 80 OH lunges 45/35lb 40 Sync Burpees facing Bar ( all together) 100 Cal Assault Bike 70 OH lunges 45/35lb 30 Sync Burpees facing Bar ( all together) Rest 5-minutes Then start u

WOD 17082022, Wednesday

Endurance : Team of 2 1000M Ski erg 100 sync Hop over line 50 Shuttle Run ( 10M segment) 800M Ski erg 80 sync Hop over line 40 Shuttle Run 600M Ski erg 60 sync Hop over line 30 Shuttle Run 400M Ski er

WOD 16082022’ Tuesday

Task 1 : Conditioning Team of 2 A . For time I go you go 10 Rounds 1 Deadlift 405/245 15 HSPU 200M Run Rest 10-Minutes B. For time 12 power clean 225/145 lb 60 Wallball 9 power clean 225/145 lb 40 Wal