WOD16032020 , MONDAY

💢 warm up :
400M Run
💢 Strength:
A. EMOM 12-Minutes
1: 5/Side Over Head Lunges ( AHAP)
2: 5 seated Box jump
3: 5 Wallball ( as high as possible)
💢 gymnastics
A. Every 3-minutes x 7 Rounds
6 T2B
8M Handstand Walking
6 T2B
OR
8 T2B
30s HS Hold Or HandStand Plate Hop (in and Out)
💢 Accessories:
Alternate For 4 Rounds
30 banded Half Burpees
20 push up
💢 Core :
A. L-Sit Hold
3 sets , 20s to 30s
Rest 1-minutes between
B. Russian Twist
Max Reps in Window 4-Minutes
Extra work : ( optional )
💢 Strongman Session :
A. Amrap 2-minutes x 5 Rounds , Rest 1-Minutes
15M sled Push (AHAP)
5 Sandbag Over The Shoulder
Rest 5-Minutes
B. Backward Sled Drag
5 Sets , 1- Minutes Max Distance , Rest 1-Minutes Between Sets
💢Active Recovery
10 to 15-minutes
Bike erg easy pace