WOD24072021 , SATURDAY
HAPPY BIRTHDAY AMEERA
TASK 1 : INTERVAL
EVERY 5 -MINUTES X 3 Rounds
40/30 CAL ROW / BIKE/ SKI
45S PLANK
ROTATE THE MACHINE IF AVAILABLE
* LAST 10/7 CAL OF EACH ROUND SHOULD BE SPRINT
TASK 2 : STRENGTH
A. EMOM X 9 MINUTES
1: 12 STRICT PULLUP
2: 3 ROPE CLIMB
3: 12/SIDE DB ROWS
B. EMOM X 9 MINUTES
1: 12 DIPS
2: 8/ SIDE DB CHEST PRESS
3: 8/ SIDE DB PUSH PRESS
C. FOR TIME ( QUALITY )
4 ROUND ( BACK TO BACK )
12 BICEPS CUTLS ( BARBELL OR DUMBBELLS LOADED )
30 BANDED TRICEPS PUSH DOWN
TASK 3 : CORE
SUPERSETS X 3 ROUNS
45S TO 60S D-BALL BEAR HUG
KB FRONT RACK WALKING