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WOD 26062022,Sunday

Warm up : 3-minutes any machine


Task 1: weightlifting

A. Low hang muscle snatch + Low hang power snatch + Low hang squat snatch

5 sets , 1 + 1 + 1 @ 30%

B. Low Hang Squat Snatch

•3 sets , 3 reps @ 70%

•3 sets , 2 reps @ 80%

•3 sets , 1 reps @ 85 to 90%


Task 2: Gymnastics

A. Ring MU

3 Rounds

3 Russian push up

1 to 2 Pull the Ring to chest

8 Ring kip


B. Transition Ring mu from floor

5 sets , 2 reps

C. Ring mu / Ring Dips

Option 1 :

Max reps

Then

3 sets @ 40%


Option 2 :

Every 90s x 5 Ring Dips

1 to 5

Task 3 : Core

3 Rounds

40s D-Ball Bear Hug hold

20 GHD Sit up

Side plank

3 sets , 30s / side

Bonus work :

Endurance

For Time

  • 100 Cal Row

100 DUs

  • 80 Cal Assault Bike

80 DUs

  • 60 Cal Row

60 DUs

  • 40 Cal Assault Bike

40 DUs

  • 20 Cal Row

20 DUs

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