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Bader Alalawi
- Mar 8, 2020
- 1 min read

WOD09032020 , MONDAY

💢 warm up :

400M Run

💢 Strength:

A. EMOM 12-Minutes

1: 3/side back rack reverse Lunges ( AHAP)

2: 3 seated Box jump

3: 10s Rowing for max watt

💢 gymnastics

A. Complex Conditioning ( Must Be Unbroken)

Every 2-minutes x 10 Rounds

3 Bar Muscle up

3 T2B

3 C2B pull up

OR

2 Rounds

2 pull up

2 T2B

💢 Accessories:

Alternate For 4 Rounds

15 barbell biceps Curl

15 Diamonds push up

💢Core :

A. Dual kB Front rack walking

3 sets , 1-minutes @ max distance

Rest 1-minutes between

B. OH weight sit up

100 reps

Extra work : ( optional )

💢 Strongman Session :

Every 6-minutes x 5 Rounds

15M standing sled pull (AHAP)

10 Axle Bar seated Shoulder press

15M Yoke Carry (AHAP)

Move Well...

💢 Active Recovery:

15-minutes

Bike erg easy pace

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