WOD24022020

💢Warm Up :
3-minutes any machine @ easy pace
2 Rounds
8/side single squat on the Box
15sec Goblet squats pause @ Bottom position
💢Gymnastics:
A. Pistol Squat
Emom -10 minutes , 6 to 8 reps ( For quality)
OR
Work on Your pistol squats technique
⭕️ Hold Ring strap with one leg squat
⭕️ Foot On box/plate Of The Ground
⭕️ Banded Assist pistol squat
B. Toes To Ring
3 sets @ Max reps , Rest 90s between sets
💢Strength:
A. Thruster ( From the Rack )
6 sets , 2 reps @ AHAP , Go Every 90s
⭕️ Stay Around 60 to 70% of Your Max if you are sore from yesterday’s workout
B. DeadLift
5 sets , 3 reps @ AHAP
💢Accessories:
A. kB Gorilla Walk
4 sets , 15M
B. Plank w/ banded row isometric
3 sets , 30s/side
💢Extra Work: (Optional)
StrongMan :
5 sets x Every 2-minutes
10 sandbag Over The Yoke
💢 Interval:
Assault bike
6 sets x Every 2-minutes
15s Sprint @ Full effort on each set
Every time start off the Bike