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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