WOD26042021, MONDAY
WARMUP
3 mins any machine
TASK 1: GYMNASTICS
A. EMOM X 6 mins
Min 1: 30s dead hang
Min 2: 30s hollow hold
B. EMOM X 4 mins
Banded lat pulldown in hollow hold position
C. Bar M.U
EMOM X 6 mins
3 reps
Then, one set for max reps with band
TASK 2: CONDITIONING
AMRAP x 10 mins
. 30 box jumps
. 40 DB power clean
. 50 H.R pushups
Then into:
AMRAP X 10 mins
. 25 D.Us
. 12 pullups
. 18/16 cal row
TASK 3: CORE
A. Pallof press
3 sets, 20/side