WOD 18042022, Monday
Warm up
3-minutes any machine
Task 1: weightlifting
A. Hang squat Clean
Every 90s x 7 sets @ 60% to 90%
B. Low hang squat clean
Every 90s x 7 sets @ 60% to 90%
Task 2: Strength
A. Back squat 70%
12 sets , 2 reps
Every 90s
Task 3 : conditioning
For time
400M Run
30 pull up
40 STOH 45/35
30 pull up
Time cap : 7-minutes
Bonus work :
Task 4: Gymnastics
A. 3 Rounds
10 kipping ring swing
3 banded floor transition
B. 2 kipping ring mu without dip + 1 Kipping ring mu
Emom x 5-minutes
C. Ring mu
1 set , max reps
D. Handstand side step
2 sets , 60s
E. Handstand back step
2 sets , 30s
. Core
50 strict T2B
Task 5 : Accessory
A Poliquin Step-ups
3 sets , 8 reps
D. Supersets x 2 Rounds
20 Barbell high pull
30 face pull