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WOD 12062022,Sunday


Warm up : 3-minutes any machine


Task 1: weightlifting

Snatch pull + squat

Every 3-Minutes x 5 Rounds

2 snatch pull + 1 squat snatch @ 75%

1 snatch pull + 1 squat snatch @ 80%

Task 2: Gymnastics

A. Ring MU

5 Rounds

8 Ring kip

3 transition ring mu from floor


Option 1 :

Every 90s x 5 Rounds

1 to 5 rep


Option 2 :

Every 90s x 5 Ring Dips

1 to 5

Task 3 : Core

Strict T2B

3 sets , 10 reps


Hip extension Hold on GHD

3 sets , 30s


Endurance

Every 5-minutes x 6 Rounds

400M Run

12 Cal bike erg

30M Sled push ( 2x 45s)

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