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WOD 30102022,Sunday

Warm up :

Specific warmup will be given in class


Gymnastics

10s hold on top of the ring

20s Deadhang  hold

X 3 Rounds


Weighted Dips

5 sets , 2 reps


Bar mu / box bar mu

5 sets , 2 to 3 reps


Conditioning :

Every 7-minutes x 2 Rounds , Rest 5-minutes

2 Rounds

15 Hang power clean 95/65lb

12 Burpees facing bar

9 STOH 95/65lb

6 wall walk

X2 ROUNDS THEN IN REMAINING TIME:

Amrap any machine


Strength

Deadlift

5 sets , 2 reps @ 80%


DB Hip thrust (1 1/2 )

3 sets , 10 reps


Extra work

3 Rounds

15  EZ bar biceps curl (lite weight )


3 Rounds

15 good morning ( lite weight )

8/side split lunges


Endurance

3 Rounds

2000M Bike

1000M Row

Rest 3-minutes between

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