WOD22022020

💢 Warm up:
Amrap 3-minutes @ easy pace
8 cal ski erg
8 push up
8 Air squats
8 DB snatch @ light weight
8 BD clean and jerk @ light weight
(Then)
2 Rounds
10 Kipping
5 ring row
💢 Conditioning:
“Fight Gone Bad Style”
EMOM 5-Minutes For max Reps Each Movements
1: Alt. Hang DB snatch 22.5/15kg
2: burpees
3: Alt. Hang DB Clean and jerk
4: Cal Ski Erg
5: Max Rounds Of Cindy
Rest 3-minutes
✖️ 4 Rounds
💬 NOTE:
⭕️ Rotate immediately to the next movement after every 1 min ⭕️ One point for each rep. Result is the sum up of all points each Round (5-minutes)
💢 Extra Work : (Optional)
“ Hypertrophy Session”
A. DB Flat bench Hammer Chest press
3 sets , 12 reps
B. DB Incline Flys
3 sets , 15 reps @ light & Control
C. Double DB Pull Over
4 sets , 8 reps