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WOD 24072022,Sunday

Warm up :

Specific warmup will be given in class


Task 1: weightlifting

A.  Power Clean Pause Split Jerk + Squat Clean  pause split jerk  @ 20 to 30%

5 sets , 1 + 1 rep


B. Clean + Jerk @ 75% to 80%

4 sets , 3 reps

Go Every to 5-minutes


C. Strict press @ 60%

3 sets , 10 reps


Task 2: Gymnastics

Handstand walk / HS

A. Emom 6-minutes

1 : 20 Hollow rack

2: 30s Back rack Hols


B. 3 Rounds.

20s HS chest facing wall Flutter kick

20s HS chest facing wall shoulder tap

20s Box pike around the world


C. Deficit strict HSPU

3 sets , 5 reps


D. Wall Handstand hold or free handstand

10s x 8 Rounds, Every 45s


Task 3 : Core

Parallette Lsit hold

Emom x 6-minutes , ( 10sOn : 50s off )


Bonus work  :

Endurance

Every 5-minutes x 10 Round

20 / 17 ski Erg

10 Burpees

20 / 17 ski Erg


Time cap : 50-minutes

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