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WOD15082021, SUNDAY



WARM UP

3-MINUTES ANY MACHINE


TASK 1 : WEIGHTLIFTING

A. MUSCLE SNATCH

IN 5MINUTES BUILD UP HEAVY


B. POWER SNATCH @ 70% TO 80%

EMOM 8-MINUTES , 1 REPS ( PAUSE 2S BELOW KNEE AND 2S ON CATCH POSITION )


C. SNATCH HIGH PULL FROM HAND ( BELOW KNEES )

5 SETS , 3 REPS


TASK 2 : STRENGHT

A. FRONT SQUAT @ GO HEAVY AND STAY ON GOOD FORM (GAND...!!)

8 SETS , 3 REPS

TIME LIMIT : 22 MINUTES


TASK 3 : GYMNASTICS

A. BOX SUPPORT HSPU

5 SETS , 3 TO 5 REPS


B. BOX AROUND THE WORLD

5 SETS , HALF CIRCLE BACK AND FORTH


C. FREE HANDSTAND HOLD

PARCTICE FOR 5MIN


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