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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

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