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WOD 23102022,Sunday

Warm up :

Specific warmup will be given in class


Gymnastics

10 Hollow rack

20s Superman hold

X 3 Rounds


Strict pull up

5 sets , 2 reps ( pause chin over the bar )


Kipping / butterfly pull up

5 sets 8 to 10 reps


Conditioning :

Every 4-minutes x 4 Rounds

10 Chest to bar pull up

15 Alt. hang DB Clean and jerk

10 Chest to bar pull up

12 Alt. hang DB Clean and jerk

10 Chest to bar pull up

9 Alt. hang DB Clean and jerk


Strength

Deadlift

5 sets , 2 reps @ 75%


DB Hip thrust (1 1/2 )

3 sets , 10 reps


Extra work

3 Rounds

10 hammer biceps curl

10 skull crusher


3 Rounds

15 barbell high pull

15 elevated feet push up


Endurance

3 Rounds

400M Run

1500 bike Erg

Rest 3-minutes between

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