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WOD 10102021, SUNDAY


Warm up

3-minutes any machine

Task 1 : Weightlifting

A. Emom x 10 minutes

Squat clean + hang squat clean

B. Clean pull shrug

3 sets , 10 reps

C. Jerk from the rack

1 rep , Every 90s x 8 Rounds

Task 2: Gymnastics

A. Emom x 6 minutes

5 bar muscle up

B. Emom x 10 minutes

1: 3 to 12 chest to bar pull up

2: 5 to 10 Strict HSPU

Task 3 : Accessory

A. Supersets for 3 Rounds

10 Elevated ring Row

10 seated shoulder press

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