Search

WOD23112020, MONDAY




WARMUP

EMOM X 6 MINS

. 8 Goblet squat


TASK 1: WEIGHTLIFTING

A. Squat clean

Every 45s x 30 rounds


B. Clean pull

5 sets, 3 reps


TASK 2: STRENGTH

A. Back squat

8 sets, 4 reps

Go every 2 mins


B. Hip thrust

3 sets, 10 reps


C. Banded leg curls

150 reps


251 views0 comments

Recent Posts

See All

Strength Snatch and Clean and jerk Each 15-minutes build up heavy single Conditioning For Time : 5 Rounds 8 Hang power snatch 65lb/55lb 8 Ohs Lunges

Conditioning Team of 3 3 Rounds 50 Deadlift 205/175lb 40 burpees Box jump over 30 chest to bar pull up 200 DUs ( every 25 reps switch partner) Note : partner 1 work while partner 2 bear hug holds and

Warm up Specific warmup will be given in class Strength A. Hang power Snatch 2 sets , 2 reps @70% 2 sets , 1 rep @75% 2 sets , 1 rep @80% Go every Every 90s B. Snatch pull 3 sets , 3 reps 110% C. Back