Search

WOD14012021, THURSDAY





WARMUP

. 2 mins row

. 10 inch worm

. 10 burpees


TASK 1: CONDITIONING

TEAM OF 4

3 ROUNDS


( 2 PARTNERS WORK, 2 PARTNERS REST )

. SYNC 50 sumo deadlift high pull 95 / 65 lbs

. SYNC 50 pull-ups


(ALL 4 PARTNERS)

. SYNC 50 burpees facing bar


( 2 PARTNERS WORK, 2 PARTNERS REST )

. SYNC 50 OHS 95 / 65 lbs


THEN, ROW:

5000M

(ONE WORK AT A TIME)


TIME CAP: 45 mins.

299 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