Bader AlalawiWOD02032020, MONDAY
💢 warm up :
A. 1-minutes any machines @ low intensity
B. Last Wo/Man standing
Pizza Warm up
Time cap 3-minutes
💢 Strength:
A. Push press @ 70% to 75%
8 Sets , 3 Reps
B. DB snatch
4 sets , 4 reps @ AHAP , Go Every 90sec
💢 gymnastics
A. Every 3-minutes x 4 Rounds
5 Ring Muscle Up / 1- 3 Banded Bar Muscle Up
15 Pushups
30 Banded Lat Pull Down
B. HSPU
2 Strict + 8 kipping
Every 90s OR 2-Minutes x 4 Rounds
( increase the Deficit Each Round if It possible )
💢Core :
A. Farmer Carry
3 sets , 1-minutes @ Max distance
Rest 30s between
B. Alternate For 5 Rounds
5 Ballslam
10 to 15 GHD / 20 Sit up
Extra work : ( optional )
Interval:
Rowing OR Assault
Rowing :
6 x 25/ 22 cals
Rest 2 minutes Between sets Or Until Full Recovery
Assault Bike :
6 x 25/ 19 cals
Rest 2 minutes Between sets Or Until Full Recovery
💬 Note :
⭕️Be smart, don’t crash into the wall from first round 😃
⭕️2-minutes Rest b/sets ( 1st Nose breathing only , 2nd Nose & mouth breathing )