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WOD 21022022, Monday



Warm up

3-minutes any machine

Task 1: weightlifting

A. Hang muscle clean + Front squat

3 sets , 3 reps + 5 reps

First do muscle clean then front squat


Hang power clean + front squat + split jerk 60%

Emom x 5 - minutes

B. Hang squat clean and split jerk

Every 2-minutes x 6 Rounds

3 sets , 1 + 3 reps @ 80%

3 sets , 1 + 2 reps @ 85 %

C. Push press

Emom x 5-minutes , 5 reps


Task 2: Strength

A. Back Squat

10 sets , 2 reps @ 75%

Task 3 : conditioning

For time

6 Rounds

12 DB Overhead lunges

48 DUs

Then remaining time max T2B

Time cap : 7 -minutes


Bonus work :

Task 4: Gymnastics

A. Rope Climb

Emom 6-minutes

Legless rope climb + Rope climb


B. Handstand

3 Rounds

20 wall facing shoulder shrug

10 Handstand side step

10 Handstand back step


Task 5 : Accessory

A. Supersets x 4 Rounds

12 Biceps curl

12 skull crasher


B. Banded Y pulls

3 sets 20 reps


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