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Bader Al alawi
- Mar 4
- 1 min read

WOD 05032022, Saturday

WARMUP

3-minutes any machine (easy pace )

30s wall sit

30 glute bridge

Task 1: strength

A. Deadlift

8 Sets , 1 Reps @ build up from 60% to 85%

Go Every 90-Minutes

B. Supersets x 5 Rounds

3 bench press

30-sec max pull up

Start new Round Every 2-minutes

C. Supersets x 4 Rounds

8 barbell Row

30-sec max Dip

Start new Round Every 2-minutes

Task 2: Conditioning

For time

1 2 3 4 5 6 7 8 9 10 9 8 7 6 5 4 3 2 1

Deadlift 225/155lb

Bar facing burpees

Time cap : 10-minutes

Bonus work :

Task 3: Accessory

A. Supersets x 3 Rounds

12 DB Incline chest press

20 push up

B. Supersets x 3 Rounds

12 Seated cable Row

20 ring row

C. Supersets x 3 Rounds

8 Biceps curl

8 Triceps push down

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