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WOD 31072022,Sunday


Warm up :

Specific warmup will be given in class


Task 1: weightlifting

A.  Power Clean Pause Split Jerk + Squat Clean  pause split jerk  @ 20 to 30%

5 sets , 1 + 1 rep


B. Clean and Jerk

1 sets , 1 + 2 reps 80 to 85%

1 set , 1 rep 90%

Go Every to 5-minutes

X 2 Rounds


C. Strict press @ 65%

2 sets , 10 reps


Task 2: Gymnastics

Handstand walk / HS

A. Emom 6-minutes

1 : 30 Hollow rack

2: 30s Back rack Hols


B. 3 Rounds.

20s HS chest facing wall shoulder tap

10 facing wall Side walking


C. Deficit strict HSPU

4 sets , 5 reps


D. obstacle Handstand walking

5 sets


Task 3 : Core

Parallette Lsit hold

Emom x 6-minutes , ( 15sOn : 45s off )


Bonus work  :

Endurance

3 Rounds

400M Run

15s assault bike ( all out )

400m Run


Rest 3-Minutes

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