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WOD03112020, TUESDAY




WARMUP

. 300 single under


TASK 1: GYMNASTICS

A. Double under X 5 rounds

. 50 double unders

OR

. practice for 30s

rest 1 min


B. 5 rounds

. 20s hollow rock hold

. 5 V-ups


C. Toes to ring

10 rounds

. 5 to 10 reps

. 10s Dead hang L-sit hold on the Ring

Rest 30s

Time cap: 18 mins


TASK 2: WEIGHTLIFTING

A. Hang power clean + split jerk + low hang power clean

2 sets every 90s x 10 round

set = Hang power clean + split jerk + low hang power clean


TASK 3: STRENGTH

A. DEADLIFT 70%

6 sets, 3 reps


TASK 4: ACCESSORIES

A. Good morning

3 sets, 12 reps


B. Superset for 3 rounds

. 20 banded lat pulldown

. 10 ring rows

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