Search

WOD05012021, TUESDAY




WARMUP

. 100 single under


TASK 1: GYMNASTICS

A. EMOM X 10 mins

Min 1: 25 D.U + 8 Chest to bar pullups

Min 2: 30s hollow hold with plate OH


B. Strict pull up

Every 90s x 5 rounds

. 1 hip to bar

. 3 muscle up with pad between your feet


TASK 3: WEIGHTLIFTING

A. Every 2 mins x 8 rounds

. Squat clean + 2 jerk + squat clean


TASK 3: STRENGTH

A. Front squat

5 sets, 2 reps


B. Front rack lunges

3 sets, 6/side


TASK 4: CORE

4 sets

. 15 side bends

. 30s side plank


{{count, number}} view{{count, number}} comment

Recent Posts

See All

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

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

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