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WOD 17102021, Sunday


Warm up

3-minutes any machine


Task 1 : Weightlifting

A. Emom x10-minutes

power snatch

B. Hang squat snatch

2 reps , Every 75s x 8 sets


C. Behind the neck push press

3 sets , 8 reps ( lite weight)

Task 2: Gymnastics

A. Bar Muscle up

Emom x 6 minutes

1: 2 box assist muscle up or 1 explosive bar muscle up

3: 3 Russian push up + 20s hollow rack


B. Every 90s x 5 Rounds

6 bar much up


C. Handstand hold ( free stand ) or wall support

Practice for 5-minutes


Handstand walk

Every 90s x 5 Rounds

10M


Task 3 : Accessory

A. Supersets for 3 Rounds

8/side DB Row

12 Lateral raise

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