WOD23022020

Congratulations to UNLIMITED athletes Ahmed Bucheeri & Lulwa alMutawa on their engagement! We are all so happy for you two🤵👰

💢Warm up:

3-minutes @ easy pace

5 Wall Walk

30s HS Hold

💢Strength

Emom 9-minutes

1: 3 split/push jerk behind the neck

2: 10M Single Arm OH Walking Lunges

3: 30M Dual KB Front rack Walking

💢Conditioning:

Team of 2

2:00 ON / 2:00 OFF

18/14 CAL Row

7/5 Dual KB Snatch 24//16

Amrap WallBall

Time Cap : 32-minutes ( 8 Rounds Each )

💬 NOTE:

⭕️ Preform Until 300 WallBalls are completed

⭕️ Each partner must preform for 2-minutes then switch. ⭕️ Scale down kB weight to 16/8KG

Extra work: ( Optional )

💢Gymnastics session

A. Handstand Hold

In 7-minutes window Practice handstand hold, without the wall

Scale down ⤵️

Handstand Facing The Wall with Hollow position Hold

5 sets , 30s

B. Dead Stop Handstand Push up

5 sets , 1 to 5 reps

C. Bulgarian ring rows

4 sets , 6 to 10 reps

💢Core :

A. KB/DB DeadBug

3 sets , 10/side

B. Dragon Flag

5 sets , 3 reps w/ 3s pause

Nice and Controlled!