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WOD 29082021, Sunday




Warm up

3-minutes any machine


Task 1 : Weightlifting

A. Muscle snatch @ Stay in Good form

5 sets , 2 reps


B. Power snatch

Emom 12-Minutes


C. Snatch pull @ 110%

3 sets , 5 reps


Task 2 : Strength

A. Front squats

A. 3 sets , 3 reps

B. Find heaviest single


Gymnastics :

A. Pistol squat

Emom 8-minutes

4 to 10 reps


B. Bar muscle up

Option 1 :

Every 90s x 6 Rounds

1 to 7


Option 2:

Emom x 12 minutes

1: 20s Hollow rack + 2 Russian pushup

2: 2 Box Assist jump muscle

3: 2 single explosive hip to bar


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