WOD19042021, MONDAY

WARMUP

. 30s HS hold

. 30 D.U / 50 Singles

. 20s ring dip on top hold

TASK 1: GYMNASTICS

A. EMOM x 6 mins

Min 1: 5/side chest facing wall side walk

Min 2: 5 to 10 Russian pushups

B. EVERY 2 mins X 5 ROUNDS

. 10m HS walk / 12 HS in’n’out plate

. 8 ring dips / 10 pushups

. 50 D.Us / 75 single unders

Rest 1 min

TASK 2: CONDITIONING

AMRAP X 20 mins

. 5 wall walks

. 10 (1 x DB) Push jerk

. 200m run

^ FLOW:

. Rest 1 min exactly after 3 rounds

. Add 2 reps at every 3 rounds

TASK 3: CORE

Superset for 4 rounds

. 30s/side side plank

. 30 deadbug

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