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WOD 05062022,Sunday


Warm up : 3-minutes any machine


Task 1: weightlifting

power snatch

Every 3-minutes x 4 sets

3 reps at 70%

2 reps at 75%


Snatch pull

5 sets , 5 reps @100%

Task 2: Gymnastics

A. Ring MU

4 Rounds

8 Ring kip

3 transition ring mu

Option 1 :

Every 90s x 5 Rounds

1 to 5 rep


Option 2 :

Every 90s x 5 Ring Dips

1 to 5


Task 3 : Core

Chinese Plank

3 sets , 1 minute


Extra work :

Endurance

Emom 40-minutes

1: 12 Cal ski Erg

2: 14 cal Assault bike

3: 16 cal Rowing

4: Rest or 30-minutes plank

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