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WOD 29052022,Sunday

Deload.


Warm up : 3-minutes any machine

Task 1: weightlifting

A. Emom x 10-minutes

2 power snatch 60%


Front Squat 50%

3 sets , 5 reps ( tempo )


Task 2: Gymnastics

A. Emom x 6-minutes

1: 3/3 stand on abox single leg squat Or hold plate single leg squat

2: 10 to 20s HS hold (wall support or free standing )


B. Emom x 8-minutes

1: 2 to 20 pistol squat

2: 2 to 12 M HS Walk


Task 3 : Core

Amrap x 8-minutes ( Easy pace )

5 walking inchworm

30s plack

5 strict T2B


Bonus work :

Task 3: Accessory

A. Seated good morning

3 sets , 20 reps


B. Death March

3 sets , 20 Reps

C. Bench press

3 sets , 10 reps @ 60 %


Endurance

A. Amrap x 25-minutes

400M Run

50 cal Assault bike

Rest 5-minutes


B . 10 Rounds

200M Run

8 Cal assault bike

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