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WOD 18062022,Sunday


Warm up : 3-minutes any machine


Task 1: weightlifting

A. Pause power snatch into OHS

Work at 30%

2 reps @ Emom 6-minutes


B. Squat Snatch @ 75%

Emom x 10-minutes

Task 2: Gymnastics

A. Ring MU

3 Rounds

8 Ring kip

3 transition Ring mu from floor


B. Skin the cat

5 sets , 1 rep


C. Ring mu / Ring Dips

Option 1 :

Every 90s x 5 Rounds

1 to 5 rep


Option 2 :

Every 90s x 5 Ring Dips

1 to 5


Task 3 : Core

OH Plate Sit up

50 reps

Rest as little as possible


Hip extension Hold on GHD with plate

3 sets , 30s

Endurance

Emom x 36-minutes

1: 45s Assualt bike

2: 10 kB swing + 10 push up

3: 45s Row

4: 10 down up + 10 sit up

5: 45s ski erg

6: Rest

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