WOD16012021, SATURDAY
Updated: Jan 16
WARMUP
EMOM x 10 mins
Min 1: 45s any machine
Min 2: 30s plank + 5 pushups
TASK 1: STRENGTH
A. Every 90s x 6 rounds
. 1 squat clean + 1 hang squat clean
. 6 box step up with 1xDB 22.5 / 15 kgs
B. Strict pull up, 5 reps
EMOM x 5 mins
TASK 2: CONDITIONING
3 ROUNDS, 5 min AMRAP , 2min rest between rounds
. 400m run
. 40 wallballs
. Max abmat sit ups
TASK 3: ACCESSORIES
Banded good morning
4 sets, 45s on , 15s rest
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