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