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WOD17012021, SUNDAY




WARMUP

3 mins any machine

Then: 10 eccentric pushups


TASK 1: GYMNASTICS

A. Superset 3 sets

. 5 concentric dip on the rings (start from bottom position to fully locked out arms ,drop down then go again )

. 5 eccentric HSPU (start from top position arms fully locked out and slowly descend to bottom position ,drop down then go again )


B. Superset for 4 rounds, go every 2:30 mins

. 8 ring M.U

. 16 HSPU

OR

EMOM X 10 min

Min 1: 1 to 3 ring M.U

Min 2: 1 to 8 HSPU


TASK 2: CONDITIONING

AMRAP x 18-Minutes

. 20 1xDB Hang clean & jerk

. 10 burpees box jumps

Then: in a 7 minute window establish one rep clean & jerk

time cap : 25-Minutes


TASK 3: ACCESSORIES

3 ROUNDS

. 30m farmer carry

. 15 elevated ring row

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