top of page
Search

WOD10012021, SUNDAY



WARMUP

3 ROUNDS

. 200m run

. 30s dead hang


TASK 1: GYMNASTICS

A. AMRAP X 1 min for 5 rounds, rest 90s

. 3 rope climbs

. AMRAP DB burpees


B. Weighted chin up

5 sets, 2 reps @ heavy


TASK 2: CONDITIONING

12 min AMRAP

. 8 deadlifts 185 / 145 lbs

. 16 DB clean

. 32 D.Us


TASK 3: WEIGHTLIFTING

A. Power clean

Every 30s x 20 reps @ start from 70% to 85%


TASK 4: ACCESSORIES

3 Rounds

. 20 face pulls

. 15/side pallof press

. 30s feet elevated ring hold


337 views0 comments

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