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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

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