top of page
Search

WOD10102020, SATURDAY



WARMUP

2 ROUNDS

. 200m run

. 20s/side plank


TASK 1: STRENGTH

A. Superset for 5 rounds, go every 2:30 mins

. 5 bench press

. 5 weighted chin ups


B. Superset for 5 rounds go every 2:30 mins

. 8 barbell rows

. 5 weighted dips


TASK 2: CONDITIONING

INTERVAL

1 Min AMRAP , 2 Mins REST x 5 ROUNDS

. 10/7 Cal Ski Erg

. 4 burpees box jump

Remaining Time Max hollow Hold

Note : if both movements are not complete within 40s window, reduce cal on ski erg


TASK 3: ACCESSORIES

3 ROUNDS

1 Min banded W press to Y

293 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