top of page
Search

WOD28092020, MONDAY




WARMUP

EMOM 6 mins

Min 1: 50s wall sit

Min 2: 10 air squats + 10 lunges


TASK 1: WEIGHTLIFTING

A. Squat clean + jerk

1+2 reps x 10 rounds, go every 90s


B. Clean shrug

3 sets, 10 reps


TASK 2: STRENGTH

A. Back squat

4 sets, 5 reps


B. Reverse lunges

2 sets, 8/side


TASK 3: CONDITIONING

10 ROUNDS

. 7 Burpees to target

. 3 burpees chest to bar


TASK 4: ACCESSORIES

3 ROUNDS

. 20 face pulls

. 40 pull apart

331 views0 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