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WOD 11092022,Sunday


Warm up :

Specific warmup will be given in class


Conditioning:

4 Rounds

200M Run

20 KB Swing

Rest 1-minutes


Task 1: weightlifting

A. Pause power clean + push jerk @ 30%

3 sets , 3 reps


B.  Squat clean and jerk @ 75%

Emom x 10-minutes


C. clean pull  @100%

3 sets , 3 reps


Task 2: Gymnastics

Bar muscle up / HSPU

Emom x 8-minutes

Even : BMU

ODD : HSPU

Rest 2-min

Repeat


Task 3 : Core

2 sets

30-20-10 back extensions

30s side plank each side between sets of back extensions

Rest 2min between sets


Bonus work  :

Endurance

3 sets , Rest 5-minutes between

800M Run ( easy )

400M Run  ( moderate )

200M Run ( hard )

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