top of page
Search

WOD28062020, SUNDAY

Updated: Jun 30, 2020


TASK 1: WARMUP

3 ROUNDS

. 25 Jumping Jacks

. 25 seconds Plank

. 25 seconds Back Ext. Hold


TASK 2: POWER

EMOM 8 MINS

. 3 Weighted Box Jumps


TASK 3: STRENGTH (LOWER-BODY)

A. Alt. For 3 Rounds

. 8 Back Squats 70% or DB Squats

. 15 Hip Thrusters


B. Superset for 4 Rounds

. 10 Front Rack Lunges

. 20 DB Romanian Deadlifts


C. DB Calf Raises

3 sets, failure

TASK 4: CONDITIONING

EMOM 12 MINS

. 8 Burpees Box Jumps

. 4 OHS 95/55lbs or 8 DB Goblet Squats


TASK 5: CORE

. Plank

3 sets, 60 seconds

76 views0 comments

Recent Posts

See All

Team of 3 30 Sync clean and jerk + snatch 95/65lb. 30 sync burpees bar facing ( 3 work At time ) 10 Sync bar Mu 30 Sync clean and jerk + snatch 95/65lb. ( 2 work At time ) 20 sync burpees bar facing (

Strength : Supersets x 5 Rounds 5 Deadlift 8/side Half kneeling DB press Gymnastics: Pull up Emom x 8-minutes Conditioning : Alternate Every 2-minutes x 8 Rounds A. For time 3 Rope climb 30M Sandbag c

Gymnastics : Poractice HSW 10-minutes Or Handstand walk Every 90s x 6 Rounds 3 to 8m Conditioning : Team of 3 For time : 3 Rounds 180 DUs 60 kB Swing 60 M  Hs Walk Rest 5-minutes 3 Rounds 180 DUs 60 k

bottom of page