Search

WOD16052021, SUNDAY



WARMUP

3 mins on any machine

Then, 2 rounds:

. 8 goblet squats (with 2s pause at the bottom of squat)

. 30s wallsit

. 30 glute bridges


TASK 1: WEIGHTLIFTING

A. Every 90s x 8 rounds

. Clean pull + hang squat clean

. Squat clean + jerk


B. Power snatch

5 reps x every 2 mins

For 6 rounds


TASK 2: STRENGTH

A. Back squat

2 sets, 6 reps 80%


B. Front rack lunges

3 sets, 6/side


TASK 3: ACCESSORIES

. Banded leg curls

4 sets, 50 reps

253 views0 comments

Recent Posts

See All

WARMUP 3-minutes any machine (easy pace ) Task 1: strength A. Overhead Squat Build up one Rep Max in 15-minutes window with warm up B. Strict pull up 4 sets , 8 reps Weighted if it possible C. Superse

Team of 4 2 Rounds Sync 100 DB Hang clean and jerk ( 2 sync ) 75 DUs ( each 100 DUs , all same time ) 2 Rounds 100 Ring Dips / 100 push up 75 DUs ( each DUs , all same time ) Cash out 30 clean and je

Endurance : For time Team of 2 10 Rounds 10 Burpees ( every Round add 2 Burpees) 20 Handstand Shoulder tap / 40 plack shoulder tap 8 chin up 6 D-Ball clean Bonus work : A. Seated Box jump 5 sets , 2