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WOD 12092021, Sunday




Warm up

3-minutes any machine


Task 1 : Weightlifting

A. Muscle snatch

5 sets , 2 reps


B. Power snatch

3 Reps , Every 90s x 8 sets

Alternate sets ( touch and go and drop ang go )


C. Push press behind the neck

5 sets , 5 reps


Task 2: Gymnastics

A. pull up + chest to bar pull up

Every 90s x 10 Rounds

option : choose your reps

8 + 4 Reps 5 + 3 Reps

4 + 2 Reps

B. weighted dips

5 sets , 2 reps


Task 3 : Accessory

A. Single legs Deadlift

8/Side , 3 sets


B. Banded squat pull through

3 sets , 25 reps

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