WOD 13032022, Sunday
Warm up
3-minutes any machine (easy pace )
Barbell specific movement
Task 1: Weightlifting
A. Touch and go muscle snatch
3 sets , 3 Reps
B. power Snatch ( pause )
3 sets , 3 reps @ 30%
C. Touch and go Low Hang power snatch + power snatch
Every 90s x 12 Rounds
6 sets @ 65%
6 sets @75%
Task 2: Gymnastics
HS pushup/ HS walking
A. Supersets x 4 Rounds
5 Pike HSPU
8 HS shoulder tap
B. Emom x 10-minutes
1: 15 kipping HSPU
2: 7m HS walking + 12 kB Swing
Supersets x 4 sets
15M/side Bottom up KB Carry
15 W band pull apart
Bonus work :
Task 3: Accessory
A. Supersets x 3 Rounds
8 DB chest press
15 close grip push up
B. DB fly
3 sets , 15 reps
C. Supersets x 3 Rounds
45s D-Ball Bear Hug
8 strict T2B
Task 4 : Endurance
For time
Alternate A and B Every 3-minutes x 10 Rounds
A. For time
15 cal Row
15 cal assault bike
B. For time
400M run