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Bader Alalawi
- Feb 23, 2020
- 1 min read

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

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