Search

WOD10082020, MONDAY



WARMUP

3 ROUNDS

. 5 inch worm

. 15s hollow hold

. 20 toe touches


TASK 1: GYMNASTICS

A. 21 MIN EMOM

Min 1: 30s hollow rack

Min 2: 10 T2B / 10 knee Raises

Min 3: REST OR 20s Dead hang L-sit hold


B. Dips

3 to 5 reps EMOM 6 mins


TASK 2: STRENGTH

A. Deadlift

4 sets, 10 reps

Go every 2:30mins

B. Hip Thrust

4 sets, 12 reps

Go every 2:30 mins


C. Half kneeling landmine twist

2 rounds, 10/side

249 views0 comments

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