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