Search

WOD28112020, SATURDAY




WARMUP

2 rounds

. 200m run

. 10 air squats

. 10 sit ups


TASK 1: STRENGTH

A. Every 3 mins x 5 rounds

. 3 front squats @ heavy

. 3 high box jumps


B. Every 2 mins x 5 rounds

. 8/side half knee shoulder press

. 30s back extension


C. Strict pull-ups

5 rounds x max reps 20s, 4s rest


TASK 2: CONDITIONING

TEAM OF 3

3 rounds

. 100/80 cal assault bike

. 50 sync Air squats

Time cap: 20mins


TASK 3: ACCESSORIES

A. Superset for 4 rounds

. 10 side raises

, 10 front raises

252 views0 comments

Recent Posts

See All

Task 1 : Conditioning Team of 2 I go you go e5ooooy 20 Rounds 8/6 Ski Erg 4 2XDB Devil press Immediately into 20 Rounds 8 Cal Assault Bike 4 Power Clean 135/95 Time cap 45:00-Minutes

Warm up 3-minutes any machine Task 1: weightlifting A. power clean + push jerk @60% Emom x 10 -Minutes , 1 rep + 2 reps Task 2: Strength A. Back squat @50% 3 sets , 8 reps ( tempo) Task 3 : condition

Deload. Warm up : 3-minutes any machine Task 1: weightlifting A. Emom x 10-minutes 2 power snatch 60% Front Squat 50% 3 sets , 5 reps ( tempo ) Task 2: Gymnastics A. Emom x 6-minutes 1: 3/3 stand on a