Bader AlalawiWOD15032020 , SUNDAY
💢 WARM UP:
3-Minutes Any Machine @ easy pace
Then
15/side Bulgarian Split squat ( BodyWeight)
💢Strength:
A. Back Squat @ 80 %
6 sets , 2 reps
Time cap : 12-minutes
💢 CONDITIONING:
10 Rounds
90s ON : 90s OFF
4 3 2 1
Deadlift 225/155lb
HR Burpees Box Jump over 30/24”
Strict/Kipping HSPU
EXTRA WORK ( OPTIONAL)
💢 Gymnastics session
A. Bar Muscle up
Option 1 :
Rotate For 5 Round , Start New Round Every 3-minutes
3 to 5 Banded Bar mu transition
15 standing lat pull down
3 to 5 Box Muscle up
Option 2 :
Rotate For 5 Round , Start New Round Every 3-minutes
3 Weighted Bar Mu
5 Dips single Bar ( On Pull up Bar )
15 standing lat pull down
B. Hollow Rack + Hollow Hold
15 Reps + 20s Hold
C. Banded T2B
2 to 3 Reps , EMOM 10-minutes
D. Weighted Strict Chin up
5 , 4 , 3 , 2 , 1 Reps (AHAP)
💢 Accessories
A. Half kneeling Kettlebell Windmill
3 sets , 5/side