WOD15022021, MONDAY

WARMUP

2 rounds

. 8 inch worm

. 20s hollow rack

TASK 1: WEIGHTLIFTING

A. Every 90s x 10 rounds

. Power snatch

. Hang power snatch

. Push press behind the neck

TASK 2: BACK SQUATS

A. Every 2 mins x 5 rounds

. 2 reps back squat

. 12 body weight lunges

B. Hip thrust

3 sets, 15 reps

TASK 3: GYMNASTICS

A. HSPU

EMOM 10 mins

. 5 to 15 reps

B. Seated shoulder press

10 reps + max hold with bar over head

Recent Posts

See All

WOD 01122022, Thursday

Team of 2 You go I go 50 Rounds 1 bar Mu 2 deadlift 275/215lb 3 burpees box jump over Time cap : 45-minutes

WOD 30112022, Wednesday

Strength Snatch and Clean and jerk Each 15-minutes build up heavy single Conditioning 30 power snatch 95/65lb 30 OHS Rest 3-minutes 30 clean and jerk 95/65lb 30 Front squat

WOD 29112022’ Tuesday

Conditioning Team of 3 15 DBx1 Devil press ( while one partner Dead hang ) 20 pull up ( while one partner plank ) 1000M Row 750M Run 25 DBx1 Devil press ( while one partner Dead hang ) 40 pull up ( wh