Search

WOD30042020 , THURSDAY


TASK 1: WARMUP

Blood Flow:

2 Rounds

. 30s Down ups

. 30s Plank

(No rest in between)

2 Rounds

. 30s jumping Jacks

. 30s Hollow Rack Hold

(No rest in between)

TASK 2: CONDITIONING

FOR TIME

(Time cap Extended by 3 minutes To Every 4 Rounds completed)

00:00 to 03:00

4 ROUNDS

. 1 HSPU / 4 push up

. 2 DB squat clean

TIME CAP: 6 MINS

4 ROUNDS

. 2 HSPU / 6 push up

. 3 DB squat clean

TIME CAP: 9 MINS

4 ROUNDS

. 3 HSPU / 8 push up

. 4 DB squat clean


TIME CAP: 12 MINS

4 ROUNDS

. 4 HSPU / 10 push up

. 5 DB squat clean

TIME CAP: 15 MINS

4 ROUNDS

. 5 HSPU / 12 push up

. 6 DB squat clean

TIME CAP: 18 MINS

4 ROUNDS

. 12 HSPU / 14 push up

. 7 DB squat cleans


TASK 4 : ACCESSORIES

3 Round

10 Y Raiser

10 T Raiser

10 W Raiser

42 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