WOD 15052022,Sunday
Warm up : 3-minutes any machine
Task 1: weightlifting
A.Hang power snatch
4 sets , 4 Reps @70%
1 set , 4 Rep @ 75%
Go every 2-minutes
B. Squat snatch
Build up 2RM
In 12-minutes window
Task 2: Gymnastics
A. Emom x 8-minutes
1: 3/3 stand on abox single leg squat Or hold plate single leg squat
2: 1 bar kip + 1 knee to armpit + 1 toes to bar
B. Emom x 6-min
1: 2 to 20 pistol squat
2: 15 to 20 T2B
Task 3 : Core
4 Rounds
15 seated pike
15s L-Sit Hold
Bonus work :
Task 3: Accessory
A. Deficit Romanian
Deadlift
3 sets , 20 reps
B. Death March
3 sets , 12 Reps
C. Bench press
A. 5 sets , 1 reps
B. 1 sets , max reps @50% from (A)
Endurance
Emom x 36-minutes
1: 12 cal ski
2: 12 cal Row
3: 12 cal bike erg