Search

WOD17072021, SATURDAY


Task 1 : INTERVAL

Every 3-Minutes x 5 rounds

15 Cal Any Machine

75 Dus

50 lateral side Hop over DB


Task 2 : Strength

A. Deadlift

Emom 8-Minutes

build up heavy single


B. Superset x 4 Rounds

8 Db bench press

4 weighted pull up

go every 2:30


C. Banded chin up

50 reps

Time cap : 6 Minutes


D. superset for 3 rounds

8 DB Row

12 biceps curl


Task 3 : CORE

2 Round

100 Russian twist

50 Toes touch

193 views0 comments

Recent Posts

See All

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

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 ,

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