Search

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

211 views0 comments

Recent Posts

See All

WARMUP 3-minutes any machine (easy pace ) Task 1: strength A. Overhead Squat Build up one Rep Max in 15-minutes window with warm up B. Strict pull up 4 sets , 8 reps Weighted if it possible C. Superse

Team of 4 2 Rounds Sync 100 DB Hang clean and jerk ( 2 sync ) 75 DUs ( each 100 DUs , all same time ) 2 Rounds 100 Ring Dips / 100 push up 75 DUs ( each DUs , all same time ) Cash out 30 clean and je

Endurance : For time Team of 2 10 Rounds 10 Burpees ( every Round add 2 Burpees) 20 Handstand Shoulder tap / 40 plack shoulder tap 8 chin up 6 D-Ball clean Bonus work : A. Seated Box jump 5 sets , 2