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WOD 11122022, Sunday

Warm up :

Specific warmup will be given in class


Gymnastics

10 swing kip

20 Hollow rack

30s back extension hold

X 3 Rounds


Every 2-minutes x 5 Rounds

1 to 5 bar mu / box Mu


Weighted dip

5 sets , 3 reps


Strength

Push press

3 sets , 2 reps

2 sets , 1 rep


Conditioning :

Emom x 20-minutes

1: 10 to 15 T2B

2: 12/10 Cal assault bike

3: 7.5M HSW / 10 to 16 shoulder tap

4: 12/10 cal ski Erg


Extra work

GHD sit up

3 sets  , 15 Reps


Elevated ring Row

3 sets , 8 reps


DB Rows

3 sets , 8 reps

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