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