Bader Alalawi
- Aug 16, 2020
- 1 min read

WOD17082020, MONDAY

WARMUP

3 ROUNDS

. 5 inch worm

. 30s pushup position hold

. 30s back extension hold

TASK 1: GYMNASTICS

Every 3 mins x 5 rounds

. 5-8 Bar muscle ups / 2 strict pull up + 5 Russain Pushup/2 chin up + 5 Pushup

. 30s plate bench

. 30 banded hollow pulldown / 30s Hollow Rack Hold

TASK 2: STRENGTH

A. Sumo deadlift

4 sets, 10 reps, go every 2:30 mins

B. Glute bridges

100 reps

TASK 3: CONDITIONING

DEATH BY EMOM

1 DB STOH

1 lateral hop over DB

1 lateral burpees over DB

Every min add one rep of each movement,

Time cap: 15 mins

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