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WOD16062020, TUESDAY



TASK 1: WARMUP

3 ROUNDS

. 30 High Knees

. 30s Plank


TASK 2: CONDITIONING

. 75 Power Clean (DB or Barbell)

. 50 Box jumps

. 25 Pullups or row

. 50 Box jumps

. 75 Deadlift (DB or Barbell)

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WARMUP Specific warmup will be given in class Conditioning: Emom x 9 minutes 1: 40s bike 2: 40s plank 3: 40s hang clean and jerk ( empty bar ) Strength A. Power clean 5 sets , 2 reps 3 sets , 1 rep B.

Team of 3 I go you go 15 Rounds 35 DUs 15M sled push 4x 45lb 1 legless rope climb Rest 3-minutes 120 cal Row 100 pull up 80 DB chest  press 22.5KG

Strength : Deadlift 6 sets , 3 reps After each set 3 weighted dips Strict press 5 sets , 8 reps After each sets 3 weighted chin up Conditioning : 5 Rounds 20 Cal Ski Erg 20 push up 40s plank Rest 90s

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