WOD17112020, TUESDAY
WARMUP
5 ROUNDS
30s on: 30s off
. Plate hops
TASK 1: GYMNASTICS
A. Double under
Every min x 10 rounds
. 30 D.Us
. 5 pushups
OR
Practice D.Us
30s on, 30s off
B. Dead stop HSPU / 30s plate OH hold
EMOM 5 mins x 2 reps
C. Strict HSPU
EMOM 5 MINS
1 to 5 reps
D. Kipping HSPU
EMOM X 5 MINS
25s max reps
TASK 2: WEIGHTLIFTING
A. Squat snatch
EMOM X 10 mins
1 rep
B. Power snatch
6 sets, 3 reps (touch and go)
Every 90s
TASK 3: ACCESSORIES
CIRCUIT FOR 4 ROUNDS
. 30 banded face pulls
. 30 banded tricep push down
. 30 banded bicep curl