WOD 1742022, Sunday
Warm up
3-minutes any machine (easy pace )
Barbell specific movement
Task 1: Weightlifting
A. Hang power + OHS.
Emom x 8 minutes @ 60%
B. Low hang squat snatch
Emom x 12-minutes @70%
Task 2: Gymnastics
A. Strict Deficit HSPU
3 sets , 5 reps
B. Kipping HSPU
6 Rounds, every 55s
8 to 15 reps
C. Strict C2B
5 Sets , 2 Reps
D. Chest to bar pull up / pull up
5 to 8 Reps , Emom x 10-minutes
Bonus work :
Task 3: Accessory
A. Split Squats ( front rack elevated)
3 sets , 10/side
B. Back rack lunges
50 Reps ( empty barbell)
C. Seated Rear Delt Flyes
3 sets , 15 reps
D. Floor Leg Raises
Accumulate 100 Reps
Task 4 : Endurance
Team of 2
150 Cal Row
150 Box step up ( Body weight)
150 Assault Bike
150 Box step up ( Body weight)
150 Cal Ski Erg