top of page
Search

WOD06122020, SUNDAY





WARMUP

5 min AMRAP @ easy pace

. 10 hollow rocks

. 15s hollow hold

. 20 glute bridges


TASK 1: GYMNASTICS

A. Chest facing wall side HS walk

Every 90s x 4 rounds


B. HS wall support plate in & out

10 reps

Every 90s x 4 rounds


C. Practice HS walk

1-5m

Every 90s x 4 rounds


TASK 2: CONDITIONING

EMOM x 10 mins x2

. 1 snatch @ 80% + 1 burpees

Add 1 rep on each round

Rest 3 mins

Then repeat

( Next 10 mins start burpees first)


TASK 3: ACCESSORIES

3 ROUNDS

. 15m/side DB OH walk

. 30 banded tricep push down


272 views1 comment

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