top of page
Search

WOD18102020, SUNDAY



WARMUP

5 min AMRAP

. 15s dead hang hold

. 15s hollow hold

. 15s back extension hold

. 5s rest


TASK 1: GYMNASTICS

A. EMOM X 10 mins

Min 1: 3-5 strict pull-ups

Min 2: 5-10 kipping chest to bar pull-ups


B. EMOM x 10 mins

Min 1: max distance HS walk / practice

Min 2: rest


TASK 2: CONDITIONING

10 min AMRAP

. 400m run

THEN, AMRAP REMAINING TIME:

12 - 9 - 6

. DB Thrusters

30 - 20- 10

. Situp

330 views0 comments

Recent Posts

See All

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

bottom of page