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WOD05012021, TUESDAY




WARMUP

. 100 single under


TASK 1: GYMNASTICS

A. EMOM X 10 mins

Min 1: 25 D.U + 8 Chest to bar pullups

Min 2: 30s hollow hold with plate OH


B. Strict pull up

Every 90s x 5 rounds

. 1 hip to bar

. 3 muscle up with pad between your feet


TASK 3: WEIGHTLIFTING

A. Every 2 mins x 8 rounds

. Squat clean + 2 jerk + squat clean


TASK 3: STRENGTH

A. Front squat

5 sets, 2 reps


B. Front rack lunges

3 sets, 6/side


TASK 4: CORE

4 sets

. 15 side bends

. 30s side plank


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