top of page
Search

WOD27102020, TUESDAY





WARMUP

. 6 mins practice D.U

OR EMOM 6 mins

3 triple unders


TASK 1: GYMNASTICS

A. 5 ROUNDS

. 30s back ext. hold

. 5 inch worm


B. T2B 2 rounds, rest 3mins in between

EVERY 30s x 10 rounds

. 1-5 T2B


TASK 2: WEIGHTLIFTING

A. Hang power snatch

EMOM x 10 mins

2 reps


TASK 3: STRENGTH

A. Deadlift @ 65%

4 sets , 6 reps

TASK 4: CORE

Accumulate parallette L sit hold for 3 mins


317 views2 comments

Recent Posts

See All

WARMUP Specific warmup will be given in class Conditioning: Emom x 9 minutes 1: 40s bike 2: 40s plank 3: 40s hang clean and jerk ( empty bar ) Strength A. Power clean 5 sets , 2 reps 3 sets , 1 rep B.

Team of 3 I go you go 15 Rounds 35 DUs 15M sled push 4x 45lb 1 legless rope climb Rest 3-minutes 120 cal Row 100 pull up 80 DB chest  press 22.5KG

Strength : Deadlift 6 sets , 3 reps After each set 3 weighted dips Strict press 5 sets , 8 reps After each sets 3 weighted chin up Conditioning : 5 Rounds 20 Cal Ski Erg 20 push up 40s plank Rest 90s

bottom of page