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WOD10112020, TUESDAY





WARMUP

5 ROUNDS

30s on : 30s off

Plate hops


TASK 1: GYMNASTICS

A. DOUBLE UNDERS

Every 2 mins x 5 rounds

45s max rep or practice D.Us


B. Hollow to arch

4 sets, 5 reps


C. EMOM X 10 mins

Min 1: 10 kip on the bar

Min 2: 5 to 10 chest to bar pull-ups


D. Strict weighted pull-ups

5 sets, 3 reps


TASK 2: WEIGHTLIFTING

A. Snatch pull + hang power snatch

EMOM X 10 mins


TASK 3: ACCESSORIES

SUPERSET FOR 4 ROUNDS

. 12 bicep curls

. 12 skull crushers

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