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WOD 03072022,Sunday


“Deload”


Warm up : 3-minutes any machine


Task 1: weightlifting

power snatch @ 60%

Every 30 seconds for 20 sets


Task 2: Gymnastics

A. Ring MU / DUs

3 Rounds

8 Ring kip / Bar Kip

8 Hollow to arch

8 Bulgarian Ring Rows


B. Transition Ring mu from floor

3 sets , 2 reps


C. Emom x 10-minutes

1: 3 to 6 Ring Mu

2: 35 DUs


Option:

Emom x 12-minutes

1: kipping on the bar

2: dips / box transition bar mu

3: 20 DUs or practice DUs


Task 3 : Core

3 Rounds

20 Front Support shoulder Taps

20 Hollow rack

10 to 20 GHD Sit Up ( Half way ) / Sit Up


Bonus work  :

Endurance

A. Amrap x 6-Minutes @ Moderate pace

15 12 9

Burpees

KB swing


B. Amrap x  9-Minutes

Cal Bike


C. Amrap x 6-Minutes @ Moderate pace

12 9 6

Cal Ski Erg

3 2 1

Wall walk


D. Amrap x  9-Minutes

Cal Bike


Note :

Go easy/moderate pace , No Rest between A B C and D

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