WOD02032020, 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 )