Search

WOD29112020, SUNDAY



WARMUP

3 rounds

. 10s hollow rock

. 20s/each side plank

. 5 pushups


TASK 1: GYMNASTICS

A. Strict HSPU / seated shoulder press

5 rounds x every 90s

. 3-10 reps


B. Kipping HSPU

5 rounds x 2 mins

10 reps + 30s hold top position with elbows fully locked


C. Accumulate 180s back ext. hold


TASK 3: CONDITIONING

2 rounds

. 20 shoulder to overhead 135/95 lbs

. 50 D.U

. 50 H.R pushups

. 50 D.U


229 views0 comments

Recent Posts

See All

Conditioning Team of 3 75 Thruster 95/65lb 50 Box jump over 25 sync push up Rest 3-minutes 75 cal Assault bike 50 Box jump over 25 sync push up Rest 3-minutes 75 Thruster 95/65lb 50 Box jump over 25 s

Endurance : Team of 2 Every 10-minutes x 5 Rounds Rounds 1: 2K Row Rounds 2: 2K Ski Rounds 3: 1.5K Row Rounds 4: 1.5K Ski Rounds 5: Amrap Row Bonus work  : Weightlifting: A . 2 hang power snatch @65%

Task 1 : Conditioning Team of 2 For time 400M Run ( Together ) 40 power snatch 95/65lb 40 T2B Rest 5-minutes 40 T2B 40 power snatch 95/65lb 400M Run ( Together ) Rest 5-minutes 400M Run ( Together ) 4