Search

WOD21112020, SATURDAY




WARMUP

. 400m run

. 30 lunges

. 1 min plank


TASK 1: STRENGTH

A. 4 rounds x 3 mins

12-8-4-2 reps

. Push press

. weighted Strict pull-up

. Deficit push up


B. 4 rounds x 3 mins

. 4 rope climbing

. 12 barbell row


TASK 2: CONDITIONING

25 min AMRAP

. 200m run

. 10 sumo deadlift high pull 95/65 lbs

. 10 burpees facing the bar

Rest 1 min between rounds

(Add two reps after each round)


234 views0 comments

Recent Posts

See All

Task 1 : Conditioning Team of 2 I go you go e5ooooy 20 Rounds 8/6 Ski Erg 4 2XDB Devil press Immediately into 20 Rounds 8 Cal Assault Bike 4 Power Clean 135/95 Time cap 45:00-Minutes

Warm up 3-minutes any machine Task 1: weightlifting A. power clean + push jerk @60% Emom x 10 -Minutes , 1 rep + 2 reps Task 2: Strength A. Back squat @50% 3 sets , 8 reps ( tempo) Task 3 : condition

Deload. Warm up : 3-minutes any machine Task 1: weightlifting A. Emom x 10-minutes 2 power snatch 60% Front Squat 50% 3 sets , 5 reps ( tempo ) Task 2: Gymnastics A. Emom x 6-minutes 1: 3/3 stand on a