WOD19012021, TUESDAY
WARMUP
. 400m run
TASK 1: GYMNASTICS
A. 3 ROUNDS
. 30s hollow rock hold
. 30s rest
. 30s back ext. hold
. 30s rest
B. 5 rounds
. 50 D.Us
. 12 T2B
. 25 D.Us
. 2 rope climbs
Rest 1:1
OR
EMOM x 12 mins
Min 1: 50 D.Us
Min 2: 8 T2B
Min 3: 3 rope climbs
TASK 2: STRENGTH
A. Superset for 4 rounds
. 30m back rack walk
. 5 D-ball/sandbag over shoulder
Rest 90s
B. Superset for 4 rounds
. 8 barbell rows
. 12 DB skull crusher
Rest 90s
C. Superset for 3 rounds
. 30 face pulls
. 15 DB Bicep curls