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WOD19092020, SATURDAY


WARMUP

. 400m run

. 30s HS hold

. 20 pushups


TASK 1: STRENGTH

A. Push press

Every 2 mins x 5 rounds

. 8 push press


B. Superset for 4 rounds

. 8/side one arm DB Seated shoulder press

. 8 barbell row

Go every 2 mins


TASK 2: CONDITIONING

2 mins on : 2 mins off X 5 Rounds

. 4 box step up

. 8 burpees box jump over

. Row Max cal in remaining time

Score : Total cal of 5 Rounds


TASK 3: CORE

3 rounds

. 30 to 5o Russian Twist

. 10 pike on the rower

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