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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 )

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