WOD 21112021, Sunday
Warm up
3-minutes any machine
Task 1 : Weightlifting
A. 1 Squat snatch + 2 OHS
Every 90s x 5 Rounds
B. 2 Hang squat snatch
Every 90s x 6 Rounds
C. Snatch pull
5 sets , 3 reps
Task 3: Gymnastics
Op.1
A. Alternate A,B Every 90s x 10 Rounds
A. 3 Strict HSPU + 7M HS walking
B. 5 bar muscle up + 10 T2B
Op.2
Emom 5-Minutes
1 to 5 HSW OR 8 Shoulder tap
Emom x 12-minutes
1: 3 to 5 HSPU
2: 1 to 5 Bar muscle up
3: 10 T2B
Task 3 : Accessory
Circuit x 3 Rounds
20 Face pull
20 triceps push down
15 biceps Curl