WOD 09052022, Monday
Warm up
3-minutes any machine
Task 1: weightlifting
A. Power clean + Front squats + jerk
4 sets x Every 2:00 min
2 pc + 1 Fsq + 2 j @ 70%
4 sets , Every 2:00 min
1 pc + 1 Fsq + 1 j @ 75%
Task 2: Strength
A. Front Squat
Build up 1 RM
In 12-minutes
Task 3 : conditioning
For time
20 16 12 8 4
Deadlift 185/125
Pistol squat
Time cap : 10-minutes
Bonus work :
Task 4: Gymnastics
A. 3 Rounds
10 kipping ring swing
3 Floor assist mu
B. Every 90s x 6 Rounds
B1. 1 to 5 Ring mu
Task 5 : Core
A. GHD
For time
50 reps , Rest for 30 seconds every time you break.
Task 6 : Accessory
A Poliquin Step-ups
3 sets , 8 reps
D. Reverse hyper
3 sets , 15 to 20 reps