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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


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