Search

WOD18072020, SATURDAY



TASK 1: WARMUP

6 min EMOM

Min 1: Single unders

Min 2: amrap 5 Air Squats + 5 pushups

Min 3: Rest


TASK 2: POWER CLEAN

Every 30s, 1 rep for 20 reps, build up


TASK 3: STRENGTH

A. Front Squat

EMOM 8 min, 2 reps build up


TASK 4: CONDITIONING

18 min AMRAP

. 200m run

. 20 burpees

. 20 thrusters 45 / 35 lbs

58 views0 comments

Recent Posts

See All

Strength Snatch and Clean and jerk Each 15-minutes build up heavy single Conditioning For Time : 5 Rounds 8 Hang power snatch 65lb/55lb 8 Ohs Lunges

Conditioning Team of 3 3 Rounds 50 Deadlift 205/175lb 40 burpees Box jump over 30 chest to bar pull up 200 DUs ( every 25 reps switch partner) Note : partner 1 work while partner 2 bear hug holds and

Warm up Specific warmup will be given in class Strength A. Hang power Snatch 2 sets , 2 reps @70% 2 sets , 1 rep @75% 2 sets , 1 rep @80% Go every Every 90s B. Snatch pull 3 sets , 3 reps 110% C. Back