WOD15122020, TUESDAY
WARMUP
EMOM 6 mins
Min 1: 50 plate hops
Min 2: 10 ring rows
TASK 2: GYMNASTICS
A. Banded bar muscle up
Every 90s x 5 reps
30s max reps
B. Weighted bar muscle up
Every 90s x 5 reps
C. Chest to bar pull up
EMOM x 12 mins
Min 1: 10 unbroken or 5/5, 4/4
Min 2: 35 to 50 D.Us
D. Paralette L sit hold
EMOM x 5 mins
10 to 15s
TASK 2: STRENGTH
. Deadlift from block
( 2x 45lbs plates on each side )
3 sets, 8 reps
TASK 3: CONDITIONING
3 ROUNDS
. 20 deadlift 225 / 155
. 30 pushups