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WOD15032020 , 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

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