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WOD 17072022,Sunday

Updated: Jul 17, 2022


Warm up :

Specific warmup will be given in class


Task 1: weightlifting


A. Pause Power snatch + pause squat Snatch @ 20 to 30% ( work on technique)

4 sets  1 + 1 rep


B. Squat snatch

5 sets of 2 reps at 80%

2 sets of 3 reps at 80%

Go Every 2-Minutes


Task 2: Gymnastics


Handstand walk / mu

A. Emom 6-minutes

1 : 20 Hollow rack

2: 30s Back rack Hold


B. 3 Rounds.

20s HS chest facing wall Flutter kick

20s HS chest facing wall shoulder tap

20s Box pike around the world


C. 3 Rounds

20s Kip on the bar

5 Russian push up

2 to 3 Dips


D : choose one option


Option 1:

Handstand walk

5 Rounds

HSW few step against wall or 2 to 10M

Rest as you needed


Option 2:

Muscle up

5 Rounds

1 to 3 Box Transition / Flooring ring Transition / banded Strict bar mu / weighted Mu

Rest as you needed


Task 3 : Core

4 Rounds ( 20sOn : 40s off )

Dead hand Lsit hold


Bonus work  :

Endurance

Row

A. Every 5-minutes x 4 Rounds

1000M/850


Rest 5-minutes


B. Every 2-minutes x 4 Rounds

20 cal ( fast pace and maintain for whole Rounds )

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