WOD05092020, SATURDAY
WARMUP
3 ROUNDS
. 7 inch worm
. 30s back ext.
TASK 1: STRENGTH
A. Superset for 5 rounds , go every 2:30 mins
. 3 push jerk @ build heavy set
. 1 legless rope climb / rope climb
B. Superset for 4 rounds, go every 3 mins
. 8 bench press
. 3/side one arm DB push press @ heavy
C. Superset for 4 rounds, go every 3 mins
. 8 barbell rows
. 3 chin up (5s pause chin on over the bar)
D. Half kneeling shoulder press
(Barbell loaded)
3 sets, 8 reps
Task 2 : Core
weighted plank
4 sets , 45 sec