Search

WOD28032021, SUNDAY




WARMUP

5 min ANY MACHINE

Then, 2 rounds:

. 15 goblet squat

. 3/side DB/KB OH lunges


TASK 1: STRENGTH

A. Back squat 65%

. 3 sets, 8 reps

Every 2:30 mins


B. Plate OH box step up

4 sets, 12 reps alt.


TASK 3: CONDITIONING

OPEN WORKOUT 21.3 & SURPRISE WOD 21.4

FOR TIME (TIME CAP: 15 mins)


. 15 front squats

. 30 T2B

. 15 thrusters

Rest 1 min


. 15 front squats

. 30 chest to bar

. 15 thrusters

Rest 1 min


. 15 front squats

. 30 muscle up

. 15 thrusters


Time begins immediately following 21.3


COMPLETE THE FOLLOWING FOR MAX LOAD:

. 1 deadlift

. 1 clean

. 1 h.clean

. 1 push jerk

193 views0 comments

Recent Posts

See All

Technique Work : 10-Minutes Rope Climb Drills Task 1 : Conditioning Team of 3 5 Rounds , Start New Round Every 7-minutes 9 Rope climb 36 2xDB Box step up over 63 push up

Warm up 3-minutes any machine Task 1: weightlifting A. Power clean + push press @ 55% from clean and jerk 5 sets , 2+ 2 reps B. Power Cluster 4 sets , 2+ 2 reps 55% from clean and jerk 2 sets , 2 + 2

“Deload” Warm up : 3-minutes any machine Task 1: weightlifting power snatch @ 60% Every 30 seconds for 20 sets Task 2: Gymnastics A. Ring MU / DUs 3 Rounds 8 Ring kip / Bar Kip 8 Hollow to arch 8 Bulg