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WOD 18092022,Sunday

Warm up :

Specific warmup will be given in class


Conditioning:

For time :

50 40 30 20 10

DUs

Sit up

Time cap 8-minutes


Task 1: weightlifting

A. Pause power clean + push jerk @ 30%

3 sets , 3 reps


B.  Hang power clean and jerk @ 70%

Emom x 10-minutes


C. Clean Pulls

4 sets , 4 reps at 75%


Task 2: Gymnastics

Rope climb / pistol Squat

Emom x 12-minutes

Even : 1 - 2 legless Rope climb

ODD : 10 pistol Squat


Option :

Rope climb/ Box single leg squat

Emom x 12-minutes


Task 3 : Core

Emom 12-minutes

1: 45s Bearhug hold

2: 30s chest facing wall HS Hold

3: 20 Hollow rack


Bonus work  :

Endurance


1000M Row

1000M Ski Erg


750M Row

750M Ski Erg


500M Row

500M Ski Erg


250M Row

250M Ski Erg

Rest 2-minutes Between increase the pace each Round

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