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WOD 28082022,Sunday


Warm up :

Specific warmup will be given in class


Task 1: weightlifting

A.  Paused Split Jerk @ 30%

2 sets , 5 reps


B.  Split Jerk

2 sets of 4 reps at 75%

2 sets of 3 reps at 80%

2 sets of 2 reps at 85%


Task 2: Gymnastics

A. 3 Rounds

3 Rope pull up

3 Dead stop HSPU


B. 5 Rounds

2 Rope climb

15 Kipping HSPU

3 Sandbag clean


Rest 90s Between


Option 2

working on Skill

Emom x 15 minutes

1: rope climb

2: kipping HSPU

3: Sandbag clean


Task 3 : Core

30M Farmers carry ( heavy )

X 3 Rounds


Bonus work  :

Endurance

100 Cal Assault Bike

80 Cal Ski Erg

60 Cal Assault Bike

40 ski Erg

20 Cal Assault bike

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