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WOD24112020, TUESDAY



WARMUP

. 200 single under


TASK 1: GYMNASTICS

A. Double under

Every 90s x 6 rounds

. 50 double under

. 5 Russian push ups

OR PRACTICE D.U


B. Ring dip complex

5 rounds, go every 2 mins

. 5 ring rows

. 10s hold on top position

. 10s hold bottom position


C. Banded transition on the rings

EMOM X 5 mins, 2 reps


D. Ring M.U

EMOM 8 mins

1 explosive ring M.U


TASK 2: WEIGHTLIFTING

A. Power snatch + hang snatch

EMOM x 12 mins


B. Snatch balance + 3 push press behind the neck

EMOM X 6 mins


TASK 3: ACCESSORIES

3 ROUNDS

. 12 DB Chest press

. 12 bicep curls


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