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Bader Alalawi
- Feb 29, 2020
- 1 min read

WOD01032020 , SUNDAY

💢 Warm up:

Emom 3-minutes

8 shuttle Run

Then

30 band good mornings

30 banded shoulder Press

💢Strength:

A. Back Squat @ 70%

5 sets , 3 reps @ tempo 3s Down

Time cap : 10-minutes

💢 conditioning:

Team Of 2

A. Every 90sec x 8 Rounds

9 Deadlift 135/95lb

7 Hang power clean

5 Front squats

3 STOH

Amrap T2B

Rest 5-Minutes

B. Every 90sec x 8 Rounds

10 to 15 T2B

Amrap Squats clean 135/95lb

Time cap :29-minutes

💢EXTRA WORK ( OPTIONAL)

Gymnastics session

A. Alternate For 3 To 4 Rounds

20 Banded Hollow lat pull down

10 banded kipping

B . Kipping Hips To Bar

Emom 7-minutes, 2 Reps

Be explosive !!

C. Strict Chin up

Accumulate For 30 Chin Up ( weighted if possible)

D. Russian Dip ( On the Box )

6 sets , 2-3 reps

💢 Accessories

Alternate for 3 Rounds

20/side Banded Internal Rotation

20side Banded External Rotation

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