WOD31012021, SUNDAY
WARMUP
3 rounds
. 200m run
. 10 goblet squat
TASK 1: STRENGTH
A. BACK SQUAT
Every 30s x 12 rounds
2 reps
TASK 2: GYMNASTICS
A. Ring MU
. 30 reps
OR
EMOM 10 mins
. 1 mu OR 1-5 dips
B. EMOM x 8 mins
Odd: 10 to 15 box step up (1xDB 22.5/15kgs)
Even: 15 T2B
TASK 3: BARBELL CONDITIONING
Every 3 mins x 5 rounds
. 50 D.U
. 9 DL, 4 HSC, 2 STOH
TASK 4: ACCESSORIES
3 rounds
. 8 barbell rows
. 30 banded leg curls