WOD30012021, SATURDAY
WARMUP
3-min any machine
Then:
2 rounds
. 10 pushups
. 15s rope dead hang
TASK 1: STRENGTH
Every 2:30 x 4 rounds
. 8 2xDB Bench press @ heavy
. 2 legless rope climbs
B. Seated shoulder press (barbell loaded)
3 sets, 8 reps
TASK 2: CONDITIONING
Alt. Every 6-Minutes AMRAP x 4 rounds, Rest 2 mins between Amrap
A. 15-12-9-6-3
. Shoulder to overhead 95/65 lbs
. Burpees to target
. Pullups
B. AMRAP x 6 mins
. 90s plank (unbroken)
. Remaining time max distance rowing