WOD19042021, MONDAY
WARMUP
. 30s HS hold
. 30 D.U / 50 Singles
. 20s ring dip on top hold
TASK 1: GYMNASTICS
A. EMOM x 6 mins
Min 1: 5/side chest facing wall side walk
Min 2: 5 to 10 Russian pushups
B. EVERY 2 mins X 5 ROUNDS
. 10m HS walk / 12 HS in’n’out plate
. 8 ring dips / 10 pushups
. 50 D.Us / 75 single unders
Rest 1 min
TASK 2: CONDITIONING
AMRAP X 20 mins
. 5 wall walks
. 10 (1 x DB) Push jerk
. 200m run
^ FLOW:
. Rest 1 min exactly after 3 rounds
. Add 2 reps at every 3 rounds
TASK 3: CORE
Superset for 4 rounds
. 30s/side side plank
. 30 deadbug