top of page
Search

WOD04072020, SATURDAY



TASK 1: WARMUP

30s on : 30s off

. High knees

. Sit ups

. Wall sit

Rest 1 min, then repeat on more time


TASK 2: STRENGTH (UPPER BODY)

A. Superset for 4 rounds

. 10/side one arm DB row

. 20 tricep dips

B. Superset for 4 rounds

. 10/side one arm DB chest press

. 20 DB bicep curls

C. Pull-up OR Seated banded lat pulldown

Max for 30s x 5 rounds

Rest as needed

TASK 3: CONDITIONING

. 50 Devil presses

. 25 Burpees

. 50 DB Power clean

73 views0 comments

Recent Posts

See All

Team of 3 30 Sync clean and jerk + snatch 95/65lb. 30 sync burpees bar facing ( 3 work At time ) 10 Sync bar Mu 30 Sync clean and jerk + snatch 95/65lb. ( 2 work At time ) 20 sync burpees bar facing (

Strength : Supersets x 5 Rounds 5 Deadlift 8/side Half kneeling DB press Gymnastics: Pull up Emom x 8-minutes Conditioning : Alternate Every 2-minutes x 8 Rounds A. For time 3 Rope climb 30M Sandbag c

Gymnastics : Poractice HSW 10-minutes Or Handstand walk Every 90s x 6 Rounds 3 to 8m Conditioning : Team of 3 For time : 3 Rounds 180 DUs 60 kB Swing 60 M  Hs Walk Rest 5-minutes 3 Rounds 180 DUs 60 k

bottom of page