Search

WOD19022020


IMPORTANT!!!

Please Ask Yourself these questions before Doing ((Extra Work))....

* What is your fitness level?

* How old are you?

* Why do you want to do this?

Remember quality is better then quantity in most cases.

Warm up :

Cuban press with PVC pipe

1 set , 15 reps


Emom 6-minutes

1: 12/15 cal Row

2: 15 OHS with PVC pipe


Weightlifting:

A. Hang power snatch + OHS ( pause 3s on squat position)

EMOM 10-minutes , 2 + 1 reps @ 60 to 70%


Strength:

A.Back Squat

5 sets , 5 reps @ 82.5%


Accessories:

A. Alternate for 3 Rounds

30 banded good morning

30 banded pull aparts


B. Banded pull through

3 Sets , 30 to 50 reps


CORE:

A. Weighted plank

3 sets , 60s

Rest for Exactly one minute between set



EXTRA WORK (OPTIONAL)

Strongman Session

A. Yoke Carry

6 Sets , 15M @ Every 2-minutes


B. Standing rope sled pull

6 sets , 15M @ Every 2-minutes


NOTE:

Goal is to build a challenging load, but maintain Good Form throughout to perform the movement correctly.


Active Recovery :

Bike 10-minutes @ easy

Don’t ThinK , Do This 😃


228 views5 comments

Recent Posts

See All

Conditioning Team of 3 75 Thruster 95/65lb 50 Box jump over 25 sync push up Rest 3-minutes 75 cal Assault bike 50 Box jump over 25 sync push up Rest 3-minutes 75 Thruster 95/65lb 50 Box jump over 25 s

Endurance : Team of 2 Every 10-minutes x 5 Rounds Rounds 1: 2K Row Rounds 2: 2K Ski Rounds 3: 1.5K Row Rounds 4: 1.5K Ski Rounds 5: Amrap Row Bonus work  : Weightlifting: A . 2 hang power snatch @65%

Task 1 : Conditioning Team of 2 For time 400M Run ( Together ) 40 power snatch 95/65lb 40 T2B Rest 5-minutes 40 T2B 40 power snatch 95/65lb 400M Run ( Together ) Rest 5-minutes 400M Run ( Together ) 4