WOD01122020, TUESDAY
WARMUP
EMOM 6 mins
. 15 front and back hops
. 15 side hops
TASK 1: GYMNASTICS
A. Double unders
Accumulate 400 reps
OR
30s on : 30s Off PRACTICE
TIME CAP: 10 mins
B. EMOM x 6 mins
. 8 kipping
. 1 kip Hip to bar
C. Bar muscle up
Every 90s x 6 rounds
. 3 bar M.U
. 5 dip on single bar
TASK 2: WEIGHTLIFTING
A. Hang snatch
6 rounds, 3 reps, go every 1 min
TASK 3: CONDITIONING
FOR TIME
. 400m run
. 20 deadlifts 315 / 225 lbs
. 400m run
TIME CAP: 8 mins
TASK 3: ACCESSORIES
A. Superset for 3 rounds
. 15 bicep curls
. 10 barbell row
B. Face pull
. 100 reps