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WOD 2442022, Sunday


Warm up

3-minutes any machine (easy pace )

Barbell specific movement


Task 1: Weightlifting

A. power + snatch balance 40% to 60%

8 sets , 2 + 2 reps

Go every 90%

B. Strict press

Build up 5 reps


Task 2: Gymnastics

A. Strict Deficit HSPU

2 sets , 6 reps


B. Kipping HSPU

4 Rounds, every 75s

15 to 25 reps


C. Strict C2B

5 Sets , 3 Reps

D. Chest to bar pull up / pull up

5 to 8 Reps , Emom x 10-minutes


Bonus work :

Task 3: Accessory

A. Good morning

3 sets , 25 reps

B. Death March

3 sets , 20 Reps


C. Close grip bench press

2 sets , 25 reps


D. Floor Leg Raises

Accumulate 100 Reps


Task 4 : Endurance

Team of 2


A. For time

400M Run

100 cal Assault bike

300 DUs

100 cal assault bike

400M Run


Rest 5-minutes


B. For Time

1500 M Row

100 Hop over The Rower

200 sit up

100 Hop over The Rower

1500 M Row

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