Search

WOD12042021, MONDAY

post.update-date-new



WARMUP

. 3 mins on any machine

. 20 HR pushups


TASK 1: GYMNASTICS

A. Elevated ring row

3 sets, 5-8 reps

Hold for 10s @ last rep


B. EMOM X 10 mins

Pullups

. 1 to 10 reps (kipping or butterfly)


TASK 2: STRENGTH

A. Superset for 4 rounds

. 8 bench press

. 4 chin up ( weighted if possible )


B. Superset for 4 rounds

. 8 strict press (barbell loaded)

. 45s pushup position hold


TASK 3: CONDITIONING

FOR TIME (40s on : 20s off)

Until you finish the reps


1-2-3-4-5-6-7-8-9-10

. Box jumps 30”/24”

20-18-16-14-12-10-8-6-4-2

. STOH 95/65lb

&

. 20 situps after each round

For example:

. 1 box jump

. 20 STOH

. 20 situps

. 2 box jumps

. 18 STOH

. 20 situp

& so on..


time cap : 20 minutes

{{count, number}} view{{count, number}} comment

Recent Posts

See All

Team of 3 120 Air Squat 80 OH lunges 45/35lb 40 Sync Burpees facing Bar ( all together) 100 Cal Assault Bike 70 OH lunges 45/35lb 30 Sync Burpees facing Bar ( all together) Rest 5-minutes Then start u

Endurance : Team of 2 1000M Ski erg 100 sync Hop over line 50 Shuttle Run ( 10M segment) 800M Ski erg 80 sync Hop over line 40 Shuttle Run 600M Ski erg 60 sync Hop over line 30 Shuttle Run 400M Ski er

Task 1 : Conditioning Team of 2 A . For time I go you go 10 Rounds 1 Deadlift 405/245 15 HSPU 200M Run Rest 10-Minutes B. For time 12 power clean 225/145 lb 60 Wallball 9 power clean 225/145 lb 40 Wal