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WOD 07082022,Sunday


Warm up :

Specific warmup will be given in class


Task 1: weightlifting

A.  Power Clean Pause Split Jerk + Push press  @ 20 to 30%

5 sets , 1 + 1 rep


B. Power clean and push press

3 sets ,2 + 2 @ 60%

3 sets ,1 + 2 @ 65%

Every 2-minutes x 6 Rounds


Task 2: Gymnastics

A. 3 Rounds

3 Negative HSPU

3 Rope pull up

20 Hollow rack


B. Emom x 21 Minutes

1: 10 to 15 HSPU

2: 1 to 2 legless Rope climb ( start from seated position )

3: 12 GHD sit / 20 sit up


Task 3 : Core

Parallette Lsit hold

Emom x 6-minutes , ( 15sOn : 45s off )

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