Search

WOD07112020, SATURDAY



WARMUP

. 400m run

Then, 3 rounds:

. 5 pushups

. 30s plank


TASK 1: STRENGTH

A. AMRAP 1 min x 5 rounds

(1 min rest between rounds)

. 3 power cleans

. 3 thrusters

Alt. AMRAP: HSPU / ROPE CLIMBING


B. Every 2:30 mins x 4 rounds

. 10 barbell rows

. 8/each exercise of position pushups

( Narrow / normal / wide )


TASK 2: CONDITIONING

5 ROUNDS

. 10/8 cal row

. 6 box step up

. 3 devil press

Rest 1:1

Time cap 20 mins

244 views0 comments

Recent Posts

See All

Conditioning Team of 3 75 Thruster 95/65lb 50 Box jump over 25 sync push up Rest 3-minutes 75 cal Assault bike 50 Box jump over 25 sync push up Rest 3-minutes 75 Thruster 95/65lb 50 Box jump over 25 s

Endurance : Team of 2 Every 10-minutes x 5 Rounds Rounds 1: 2K Row Rounds 2: 2K Ski Rounds 3: 1.5K Row Rounds 4: 1.5K Ski Rounds 5: Amrap Row Bonus work  : Weightlifting: A . 2 hang power snatch @65%

Task 1 : Conditioning Team of 2 For time 400M Run ( Together ) 40 power snatch 95/65lb 40 T2B Rest 5-minutes 40 T2B 40 power snatch 95/65lb 400M Run ( Together ) Rest 5-minutes 400M Run ( Together ) 4