WOD 06022022, Sunday
Warm up
3-minutes any machine (easy pace )
Barbell specific movement
Task 1: Weightlifting
A. Low Hang Muscle snatch
3 sets , 3 Reps
B. Low hang Power snatch 70 to 75%
Emom 12-minutes x 2 reps
C. Snatch pull
3 sets , 3 reps
Task 2: Gymnastics
A. Circuit x 3 Rounds
2 wall walk
8 shoulder Tab chest face wall
4 hollow to arch
B. Every 90s x 6 Rounds
10M handstand walk
“ practice handstand walk 3 to 5 step next wall
“ Box Handstand around the world
C. L sit hold
Emom 5-Minutes , 20sec
D. Abs wheel / barbell Rollout
Bonus work :
Task 3: Accessory ( Extra)
A. Supersets x 3 Rounds
8 DB chest press
25 banded pull Apart
Task 4 : Aerobic
4 Rounds ( any machine)
4-Minutes easy to moderate
1-Minutes moderate to hard