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WOD 04092022,Sunday


Warm up :

Specific warmup will be given in class


Conditioning:

Every 2-minutes x 5 Rounds

15/12 Cal Row

1 sandbag clean


Task 1: weightlifting

A. Pause power clean + push jerk @ 30%

3 sets , 3 reps


B.  Power clean and push jerk 80% to 85%

Emom x 12-minutes


C. Squat clean @85%

Emom 5-minutes


Task 2: Gymnastics

A. Bar muscle up


EMOM x 5-minutes

4 BMU / Box MU

Rest 2min


EMOM x 5-minutes

3 BMU

Rest 2min


EMOM x 5

2 BMU


Option 2:

15 min Practice BMU


Task 3 : Core

Dumbbells static Farmers carry style

( heavy )

8 Strict T2B

X 3 Rounds


Bonus work  :


Endurance 

( consistent pace )

1000M Ski Erg

2000M Row

2000M Ski Erg

1000M Row

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