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WOD21032021, SUNDAY




WARMUP

3 min on any machine

2 rounds

. 12 goblet squats

. 20s wall sit

. 10 lunges


TASK 1: STRENGTH

A. Back squats 60%

4 sets, 10 reps

Go Every 2:30 mins


B. Weighted box step up

4 sets, 5 each side (barbell loaded)


TASK 2: CONDITIONING

OPEN WORKOUT 21.2

For time (time cap: 20 mins)

. 10 DB snatches

. 15 burpees box jumps

. 20 DB snatches

. 15 burpees box jumps

. 30 DB snatches

. 15 burpees box jumps

. 40 DB snatches

. 15 burpees box jumps

. 50 DB snatches

. 15 burpees box jumps


Men: 22.5kgs DB, 24” box height

Women: 15kgs DB, 20” box height


TASK 3: ACCESSORIES

3 ROUNDS

. 15 GHD situps

. 30 situps


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