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WOD 27032022, Sunday

Updated: Mar 27

Warm up

3-minutes any machine (easy pace )

Barbell specific movement


Task 1: Weightlifting

A. High hang muscle snatch

3 sets , 5 Reps

B. power Snatch + overhead squat

3 sets , 3 reps @ 30%


C. Power snatch + overhead squat @50%

Every 30s for 10-minutes

Task 2: Gymnastics

A. Emom x 12-minutes

1: 3RM Deficit Strict HS push up

2: 20s hold chin over the bar


Rest 2-minutes


B. Max kipping HSPU

In 3-minutes max reps

Rest 2-minutes


D. Max pull up

In 3-minutes max reps


Bonus work :

Task 3: Accessory

A. Bulgarian Split Squats

3 sets , 8/side reps

B. Seated Arnold press

3 sets , 10 reps

C. Weighted Sit-Ups

3 sets , 20 reps

D. Landmine rotation

3 sets , 12 reps


Task 4 : Endurance

Amrap X 30-minutes

1000M Bike Erg

750M Row

500M ski Erg

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