WOD17082020, MONDAY
WARMUP
3 ROUNDS
. 5 inch worm
. 30s pushup position hold
. 30s back extension hold
TASK 1: GYMNASTICS
Every 3 mins x 5 rounds
. 5-8 Bar muscle ups / 2 strict pull up + 5 Russain Pushup/2 chin up + 5 Pushup
. 30s plate bench
. 30 banded hollow pulldown / 30s Hollow Rack Hold
TASK 2: STRENGTH
A. Sumo deadlift
4 sets, 10 reps, go every 2:30 mins
B. Glute bridges
100 reps
TASK 3: CONDITIONING
DEATH BY EMOM
1 DB STOH
1 lateral hop over DB
1 lateral burpees over DB
Every min add one rep of each movement,
Time cap: 15 mins