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WOD 30012022, Sunday




Task 1: Weightlifting

A. Low Hang Muscle snatch

6 sets , 1 Rep


B. Power snatch

Emom 10-minutes x 1 rep


C. Snatch pull + Hang Squat snatch

Every 45s x 10 Rounds

Task 2: Gymnastics

A. Circuit x 3 Rounds

8 kipping with ab mat b/t feet

20 Hollow rack

20s back extension Hold

B. Every 90s x 8 Rounds

4 bar muscle up

1 wall walk

C. Weighted Dips

5 sets , 3 reps

C. Supersets x 3 Rounds

8 elevated ring rows

10 Biceps curl

Task 3: Accessories:

A. Supersets x 3 Rounds

15 GHD sit up

15 banded squat pull through

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