Search

WOD09082021, MONDAY




TASK 1 : CORE

A.SUPERSET FOR 3 ROUND

8 STRICT T2B

45S PLANK


B. PARALLETS L-SIT HOLD

4 SETS , 15S TO 25S



TASK 2 : CONDITIONING

TEAM OF 2


FOR TIME

. 30/ 25 cal row

. 50 PUSH JERK 95lbs

. 10 legless rope climb


. 60/50 cal row

. 40 PUSH JERK 115lbs

. 10 legless rope climb


. 90/80 cal row

. 30 PUSH JERK 135lbs

. 10 legless rope climb


. 120/100 cal row

. 20 PUSH JERK 185lbs

. 10 legless rope climb


TIME CAP : 35 MIN

324 views1 comment

Recent Posts

See All

Strength Snatch and Clean and jerk Each 15-minutes build up heavy single Conditioning For Time : 5 Rounds 8 Hang power snatch 65lb/55lb 8 Ohs Lunges

Conditioning Team of 3 3 Rounds 50 Deadlift 205/175lb 40 burpees Box jump over 30 chest to bar pull up 200 DUs ( every 25 reps switch partner) Note : partner 1 work while partner 2 bear hug holds and

Warm up Specific warmup will be given in class Strength A. Hang power Snatch 2 sets , 2 reps @70% 2 sets , 1 rep @75% 2 sets , 1 rep @80% Go every Every 90s B. Snatch pull 3 sets , 3 reps 110% C. Back