WOD17102020, SATURDAY

WARMUP:

2 ROUNDS

. 200m run

. 10 burpees

TASK 1: STRENGTH

A. Superset for 4 rounds, go every 3 mins

. 10 DB one arm bench press

. 10 DB one arm row

B. Superset for 4 rounds, go every 3 mins

. 8 Seated DB one arm Arnold press

. 3 Strict HSPU / 8 push ups

TASK 2: CONDITIONING

90s AMRAP Alt. Between A & B

5 rounds x rest 3 mins

A. Max Alt. DB snatch

B. Max burpees

Flow: A,B,A,B,A

TASK 3: ACCESSORIES

3 ROUNDS

. 30 face pulls

. 30 banded tricep push downs

Recent Posts

See All

WOD 30062022, Thursday

Team of 3 A. For Time 30 Sync Burpees over the Bar ( 2 work : 1 Rest ) 30 squats clean 135/95lb 60 HSPU Rest 2-minutes B. For Time 75/50 Cal Assault Bike 75 STOH 135/95lb Rest 2-minutes C. For Time 20

WOD 29062022,Wednesday

Conditioning : For time Team of 2 Every 15-minutes x 3 Rounds Cash in 2000M Ski Erg 50 40 30 20 10 Sit up 10 8 6 4 2 D-Ball clean Bonus work : A. Seated Box jump 5 sets , 2 reps B. Sled push 3 sets ,

WOD 28062022’ Tuesday

Task 1 : Conditioning Team of 2 Amrap x 30-minutes 50 Alt. DB Snatch 22.5/15KG 40 Lateral hop over the parallette ( each ) 30 chest to bar pull up 200M Run ( Together) 10 BMU Note: . Alternative for