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WOD 05012020

5 Jan Powered by (RARE Programming) Warm up Tabata any machine 3 Rounds 10 banded lat pull down 10 banded shoulder press Gymnastics : Emom 12-minutes ODD : 4 eccentric Rope pull up EVEN : 4 dead-stop HSPU Conditioning: 2 Rounds, Start New Round Every 15-minutes 50 wallball 40 T2B 30 Hang power clean 185/105lb Time cap : 30-minutes

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WARMUP Specific warmup will be given in class Conditioning: Emom x 9 minutes 1: 40s bike 2: 40s plank 3: 40s hang clean and jerk ( empty bar ) Strength A. Power clean 5 sets , 2 reps 3 sets , 1 rep B.

Team of 3 I go you go 15 Rounds 35 DUs 15M sled push 4x 45lb 1 legless rope climb Rest 3-minutes 120 cal Row 100 pull up 80 DB chest  press 22.5KG

Strength : Deadlift 6 sets , 3 reps After each set 3 weighted dips Strict press 5 sets , 8 reps After each sets 3 weighted chin up Conditioning : 5 Rounds 20 Cal Ski Erg 20 push up 40s plank Rest 90s

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