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WOD 09102022,Sunday

Warm up :

Specific warmup will be given in class


Conditioning:

For time :

9 15 21 27

Wall ball

Box jump

Time cap : 10-minutes


Strength

A. Hang power clean + jerk

6 sets , 2 + 1  reps @ 70%

2 sets , 1 + 1 rep @ 80%

Go every 90 seconds


B. clean pull @100%

3 sets , 3 reps


Task 2: Gymnastics

A. HSW / side walking

Every 2-minutes x 6 Rounds

1m to 8m


Rest 3-minutes


B. Rope Climb / legless rope climb

Emom x 6-minutes


Task 3 : Core

4 Rounds

30 Leg raises

30M farmer carry


Bonus work  :

Endurance

3 Round

4000M bike Erg

Rest 2-minutes between

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