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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

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