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Bader Al alawi
- Feb 4
- {{minutes}} min read

WOD 06022022, Sunday

Warm up

3-minutes any machine (easy pace )

Barbell specific movement

Task 1: Weightlifting

A. Low Hang Muscle snatch

3 sets , 3 Reps

B. Low hang Power snatch 70 to 75%

Emom 12-minutes x 2 reps

C. Snatch pull

3 sets , 3 reps

Task 2: Gymnastics

A. Circuit x 3 Rounds

2 wall walk

8 shoulder Tab chest face wall

4 hollow to arch

B. Every 90s x 6 Rounds

10M handstand walk

“ practice handstand walk 3 to 5 step next wall

“ Box Handstand around the world

C. L sit hold

Emom 5-Minutes , 20sec

D. Abs wheel / barbell Rollout

Bonus work :

Task 3: Accessory ( Extra)

A. Supersets x 3 Rounds

8 DB chest press

25 banded pull Apart

Task 4 : Aerobic

4 Rounds ( any machine)

4-Minutes easy to moderate

1-Minutes moderate to hard

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